1:00 rest
2 sets of:
2 x 100 @ 1:45- 25 drill/50 kick on back, focus on 4 small FAST UDK's/25 drill
8 x 25-
odds- all drill @ :35
evens- all kick FAST UDK on stomach @ :25 (sneak a breath if needed)
Check HR after each set, then rotate 1 spot
1st round is free, 2nd round is primary stroke NO FREE
4 sets of:
1 x 50 @ 1:00- 25 swim at 200 setup, then 25 drill
2 x 25 @ :35, swim FASTER than 200 GP
1 x 100 swim free br3 @ 1:10
1 x 100 swim- 25 in primary RACE PACE TURN, 50 free br3, 25 in primary RACE PACE FINISH
Check HR after each round & rotate 1 spot
After 4th round...
1 x 300- 50 drill, 25 kick FAST on back, 25 drill
Check HR, then rotate 1 spot
5 sets of:
5 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill/choice by 25's @ 2:00
3 x 50 swim at 200 Goal Pace @ :10 rest (same stroke as 5 x 50)
Check HR, then...
150 pull free br3/5/3 by 50's, neg split & desc these 150's 1-5
Check HR again, then rotate 1 spot
50's GP by round are primary (1&2), free (3rd round), primary (4th) and your choice (5th round)
OPTION:
After 4th round, if you'd like to skip the 5th round & instead go 3 x 450, you can, as follows:
3 x 450 @ :20 rest- odds can be pull and #2 swim, or the other way around (br 3/5/3 by 50's when pulling). CoGr: go these 450's AFTER the 5th round of 50's GP
Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS, and get excited to RACE this weekend. Have a great day!
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