1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
3 x 100 @ :10 rest- 25 ra2 la2 free drill, 25 kick on back build to FAST, last 50 drill NO FREE
Everybody together:
2 sets of-
4 x 75 @ 1:15, 50 swim with FAST TURN & BREAKOUT, then 25 drill (same stroke for all 4)
2 x 150 @ 2:30- 50 swim at 200 set-up, 50 drill, 50 swim at 200 Goal Pace
No rest between sets, go 1st set in primary stroke, 2nd set is choice
Check HR after each round, 1:00 rest after 2nd set, then...
Big 50's until you have to get out for drylands, odds & evens as follows:
Odd 50's- 25 kick with boards TOMBSTONE-style, FAST, then 25 swim build to FAST finish (race pace here at the end!)
Evens- from a dive, go the 1st 25 build from 200 set-up to FAST TURN, then grab board & kick breaststroke back to the starting end TOMBSTONE-style.
You can take about :20 rest between 50's, but not more than that. Make sure the fast part is FAST, and be careful diving in!
Change strokes after every 4 x 50
Warmdown a bit before you get out & do an excellent job with drylands tonight. Get excited for RACE DAY tomorrow. If possible, let me know how you do on the Race Day set tomorrow. Have a great day!
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