1:00 rest
With fins:
6 x 50 @ 1:00- all drill, go 3 ra2 la2 free and then 3 in MRS (NO FREE)
12 x out & backs @ :45-
1-6 are kick free on surface/fwd ss/FAST UDK
7-12 are FAST UDK/fwd ss/swim back FAST choice
Be sure to go to 15y
1:00 rest, take fins off
4 rounds: (Distance, go 2 rounds, then on to pace set)
3 x 100 swim-
odds- 25 swim fly (build), 75 swim free br3 @ 1:30
#2- swim 50 free br3, 50 swim MRS (no free) desc 1-3 @ 1:40
1 x 125 swim free br3 @ 1:40 (100 for lane 8)
1 x 75 swim FAST IM @ 1:30
:30 extra rest, check HR
1 x 100 in MRS-
Rd 1, go 25 swim FAST 75 drill
Rd 2, go 50 swim FAST 50 drill
Rd 3, go 75 swim FAST 25 drill
Rd 4, all swim FAST
1:00 rest between rounds, check HR
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
DISTANCE-
Add 1 x 75 per round up to 6, then back down to 4
4 x 75 swim at GP @ 1:20
100 easy drill/kick by 25's @ 2:00
Then 5 x 75/100, then 6 x 75/100, then 5 x 75/100 and then 4 x 75/100
Finish up with...
1 x 800- 300 pull desc 100's 1-3 and 100 easy choice drill (2x)
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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