1:00 rest
With buoys where noted:
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 kick free head out
6 x 50 @ 1:00- odds breast pull free kick, evens are kick/drill in primary stroke by 25's
4 x 75 @ 1:20- 50 pull breast/free by 25's, 25 skulling (still with buoy)
8 x 25 choice drill in primary stroke NO FREE @ :35
Check HR, then...
1 x 300- 50 swim in primary stroke FAST TURN/BO, 25 drill (same stroke for entire 300)
Check HR again, then everybody together...
8 x 25 "heads to tails" as follows:
odds- 1/2 FAST UDK on stomach, backwards ss, skulling on back (feet first) to the end
evens- FAST UDK on stomach from a dive
Check HR again, then 1:00 rest
3 sets of:
9 x 50 swim- 2 IM transition @ :50, 1 swim free @ :40 (go @ :45/:35 in last round)
Check HR
4 x 100 swim @ freestyle pace @ 1:25 (2nd set @ 1:35, 3rd set @ 1:45)
1 x 250 swim free giddyup, #3 is FAD
:30 rest between sets, check HR
Finish up with...
LONG SWIM-
1 x 1600 as follows:
200 IM (swim/kick each 50), desc as you go through the set
200 swim (1st 50 @ 200 setup, 3rd 50 kick on back) in primary stroke, even 50's @ GP
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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