1:00 rest
1 x 150 drill/swim by 25's @ 2:40- ra2 la2 free drill, swim free build kick
2 x 75 swim/kick swim by 25's- all free, 2nd 25 swim is faster, @ 1:10
1 x 150 drill/swim by 25's in MRS, NO FREE @ 2:40
3 x 50 swim/kick by 25's in MRS (same stroke as 150 above), desc 50's 1-3 @ :55
Check HR, then 1:00 rest
3 rounds of 11 x 100 as follows (DISTANCE- same 3 sets of 11 x 100, but different- see below):
Round 1-
11 x 100 @ 1:35 (1:40)- swim free/MRS by 50's, except #3/5/7/9 are all KICK FAST @ 1:45 (1:50)
Round 2-
11 x 100 @ 1:35 (1:40)- swim 25 fly build/75 swim free br3, except #3/5/7/9 are swim 75 MRS/25 kick
Round 3-
11 x 100 @ 1:35 (1:40)- swim IM, except #3/5/7/9 are swim free br3 @ 1:15 (1:20)
Check HR, then 50 easy
Put fins on for 9 x 150 swim 1-3 to FAST @ 2:40
DISTANCE-
Go 1st round swim odds @ 1:40 IM, evens strong neg split @ 1:20
Go 2nd round swim odds STRONG & EVEN (by 50's) @ 1:40- evens swim at Goal Pace (75)/drill (25)
Go 3rd round odds swim desc 1-6 @ 1:40 as follows: 25 swim fly/75 swim free, or 75 swim back/25 kick; evens are all swim free br3 @ 1:10
Check HR, then finish up with...
6 x 350 swim @ :15 rest
odds are 150 IM/50 kick/150 choice- long & strong, work your UDK's
evens are pull free w/shnorkel & choice equip, desc 1-3 to FAST
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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