1:00 rest
4 x 50 ra2 la2 free/choice drill NO FREE @ 1:00
8 x 25 @ :40-
odds are UDK/fwd ss/surface kick all FAST
evens are UDK to halfway then swim build to FAST in MRS
Check HR, then...
14 x 75 as follows
odds- 25 dolph kick w/boards build, 50 swim/drill by 25's @ 1:20- build swim to FAST TURN
evens are 50 swim 200 setup, last 25 free kick w/boards @ 1:10- get time & desc 1-7 to something JUICY
2 x 300 swim @ 4:30- desc 100's (#1), then swim FAST (#2)
Check HR, then 1:00 rest
3 rounds of:
3 x 75 swim choice, except #2 is 25 fly/50 back, all @ 1:10
1 x 125 swim 25 breast/100 back @ 1:45
3 x 100 swim @ 1:25- 3rd 25 is always breaststroke
3 x 200 as follows:
100 swim free long & strong
3rd 50 is always kick w/boards
last 50 is always swim in MRS
Get time & desc 1-3 @ 3:00/3:20 (last round @ 2:50/3:10)
Check HR between rounds
DISTANCE-
You can do the "3 sets of" above, or after the 14 x 75 try the 9 x 250 @ :20 rest (desc 1-3 swim or pull free, middle 3 are 200 swim IM/50 kick w/aboards, and last 3 are either swim or pull free- whichever you didn't do for the first 3)
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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