1:00 rest
DISTANCE-
After the 600, warmup for 20-25 minutes (include all the strokes, maybe 12 x 75 2 d/k/d @ 1:20 and 2 swim desc @ 1:10 sort of thing) until you feel sufficiently ready to go the following:
1 x 3000 swim free for time- you can descend the 3 x 1000's, but #3 has to be at a legit clip (should be close to 11:00 or better for last 1000)- be sure to get your time
Figure out your pace per 100 for that 3000 time; then...
30 x 100 swim free @ that interval (ex: if you go 30 minutes, then your pace per 100 is 1:00)
If you'd like to go the middle 10 x 100 as 25 swim NO FREE/75 free, you can, but add :10 to the interval
If you'd like to pull a set of 10 x 100, that's fine too, but add :05 to the interval
Warmdown a bit before you get out. Do an excellent job with your HW today- be sure you're ready for the week ahead at school. Get excited to race in your December meet & have a great day!
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