600- 300/300
(DISTANCE- racing this weekend)
4 x 75 @ 1:20- 25 TOMBSTONE KICK with boards, 50 choice drill in primary stroke
5 x 100 @ 1:40- 25 choice free drill, 75 drill/swim/drill by 25's in primary stroke (FAST TURN)
6 x 75- 25 swim free br3, 50 swim/kick in primary stroke NO FREE; go 2 @ 1:15, 2 @ 1:05 & 2 @ 1:00
1:00 rest, check HR
3 sets of:
3 x 75 IM @ 1:15- 25 kick, 50 swim (1st 75 is 25 fly kick, 50 swim back/breast; 2nd 75 is 25 free kick, 50 swim breast/free; 3rd 75 is 25 breast kick, 50 swim free/fly)
1 x 150 swim free br3, BIG OVERKICK on middle 50, all @ 2:15
No rest between sets, check HR after 3rd set, then 1:00 rest
3 sets of:
3 x 75 swim free br3- 1 @ 1:00, 1 @ :55, 1 @ 1:05
1 x 125 @ 2:00- in primary stroke (NO FREE): 100 swim STRONG NEG SPLIT, 25 drill
No rest between sets, check HR after 3rd set, then 1:00 rest
Jr/Sr Champs-
24 x 25 @ :45 with fins: in sets of 4, the usual
Finish up with...
8 x 50 @ 1:00 "speedplay" NO FINS before you get out.
Everybody else...
3 sets of:
3 x 100 swim free br3 @ 1:30- except 3rd 25 is NO FREE (3rd 25 is kick in 3rd round)
3 x 75 swim at free GP @ 1:30
3 x 75 swim choice, last 25 is kick with boards @ 1:10
4 x 100 swim at free GP @ 1:40 (last round is 500 pace, can be @ 1:45
Check HR after each round
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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