1:00 rest
2 x 100- kick/drill by 50's @ 1:45, no freestyle
4 x 75 @ 1:20- 25 swim free br3/25 fist free drill br3/25 UDK on stomach
8 x 25 @ :35- fly pull free kick drill, except &3 & 5 are FAST UDK @ :25
Check HR, then 1:00 rest
4 sets of:
3 x 75 swim freestyle br3 @ 1:05, except #2 is 25 fly build, then 50 free
1 x 125 swim free br3 @ 1:30
Check HR after 1st & 3rd round (take additional :30 rest after odd rounds, NOT between 2nd & 3rd round)
DISTANCE- after 2 rounds of the 75's/125, get into...
2 rounds of:
4 x 400 swim neg split free br3 @ 5:30, desc 2nd 200 1-4 to what you can
8 x 75 swim at Goal Pace @ 1:15- go 3 at GP/1 easy
After 2nd round, finish with fin set
Everybody else-
3 rounds of:
100- drill/swim/drill/skulling by 25's @ :40
4 x 50 swim at 200 GP @ 1:00- @ :55 in 3rd round
Check HR
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
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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