1:00 rest
With fins, 9 x 100 in sets of 3's:
1- drill/kick by 50's
2- swim/kick by 50's
3- 25 kick/50 swim FAST TURN/25 kick FAST
Go 3 free, 3 primary NO FREE, 3 choice
Check HR & take off fins after #9, then 1:00 rest
15 x 50 swim @ :50 in 3's
1-2, swim free br3 (cruise), desc 1-2 as you get into the set
3- swim primary/choice by 25's, build primary stroke to FAST
Check HR again, then 1:00 rest, get water
DISTANCE-
3 rounds of
3 x 450 @ 6:30 (or @ 7:00 if needed) as follows:
1- 150 drill/swim/drill by 50's, middle 150 swim FAST, last 150 drill/choice by 25's
2- 300 swim FAST, 150 drill/choice/drill by 50's
3- all swim FAST- get time & check HR
If there is time (until 7a), with fins, finish with:
2 x 50 swim desc 1-2 to FAST @ 1:00
2 x out & backs- all FAST UDK @ :40, 2nd O&B @ :30
STROKE GROUPS:
3 rounds of:
3 x BROKEN 100's from a running start @ 3:00- 25/50/25, all @ :15 rest
1 x 50 drill @ 1:30- get fins
1 x 50 drill w/fins @ 1:30- get ready
1 x 100 swim FAST FOR TIME, should be faster than 100 Broken time
Take off fins
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