1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick (build)/drill/drill by 25's
1:00 rest
6 x 75 @ :10 rest- 50 drill, 25 choice skulling; go free 1-3, choice NO FREE 4-6
Check HR, break into two groups (one lane for each)...
In one lane, you'll use the Chutes as follows:
:20 swim smooth & long, :10 rest
:15 swim building, :15 rest
:10 swim FAST & STRONG, :20 rest
Go through that 3x, then switch into the other lane;
In the other lane, you'll go a set of 7 x 50, then move into the Chutes lane. Continue back & forth through three sets of 7 x 50, which are as follows:
1st round:
7 x 50, odds are swim/kick in primary stroke @ :55, desc them 1-4; evens are swim free @ :35
2nd round:
7 x 50, odds are swim IM order by 25's @ :50, evens are still swim free br3 @ :35
3rd round:
odds are swim free/NO FREE by 25's @ :45, evens are still swim free br3 @ :35
Warmdown a bit before you change for drylands. Wear something "SNOW" upstairs, be sure to punch in with your pass and work well together. Drink plenty of water tonight so you're ready for Race Day tomorrow. Do an excellent job with your HW tonight, have a great day!
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