1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/dolph kick on side- by 25's
1:00 rest
2 sets of, all @ :10 rest-
1 x 200- 50 free drill (choice), 50 kick/choice drill by 25's in primary stroke
4 x 50 swim (build)/drill by 25's in primary stroke
1 x 200 swim primary stroke build to FAST turn/BO, then swim free br3 or 4/2
2 x 100 swim free br3 or 4/2; #1 is FAST TURN/BO, #2 is strong neg split
1:00 rest between sets, check HR
DISTANCE-
2x through:
3 x 150 (choice, pull or swim, w/equip) desc 1-3 @ 2:20
6 x 50 swim @ pace @ :50 (#3 is choice free drill)
1 x 600-
1st set, desc odd 100's to what you can, even 100's are drill/skulling;
2nd set is choice: same as 1st set, or strong neg split
:30 rest, check HR, then...
100 drill/skulling by 25's @ 1:00 rest
3 x 100 swim at pace @ 1:45 (2nd set can be @ 2:00)
STROKE-
3 x 150- as above, then...
6 sets of:
3 x 50 swim at Goal Pace @ 1:00
1 x 150 drill/swim/drill by 50's
:30 rest between sets
(Jack went 3rd & 6th sets @ :50 free, 4th set back & 5th set breast; Daphne went all breaststroke @ 1:00
Anybody up for something from a dive?
Warmdown with 50's swim with shnorkel (2 free @ :50 desc; 2 swim IM order by 50's)
Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Get excited to race this week! Have a great day!
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