1 x 600- 300/200/100
1:00 rest
6 x 75 @ 1:15- 50 fist free br3, 25 choice drill no free
1 x 300- 50 swim/drill by 25's (fast turn), 50 kick on back (1/2 under)
Check HR
16 x 50 in 4's-
1-3 are swim/kick by 25's IM order (by 50's), all @ :50
#4- swim free br3 @ :40- desc this 50 1-4 to max effort
Check HR again, then 1:00 rest
LONG SWIM-
3 times through (DISTANCE, go 4x):
200 in MRS (no free) 75 swim fast turns/50 kick on back (1/2 under)/75 swim faster
300 swim free br3/5/3 by 100's, desc 100's 1-3 (DISTANCE- can pull, desc by round 1-4)
200 swim IM- last 50 kick free w/bds, desc by rounds so #4 is max effort
Check HR
W/fins, finish up with...
75's swim desc 1-3's @ 1:20/1:30/1:40 by round; change stroke after every 3rd round
Do an excellent job in school today (if you have it) and get excited to race this weekend. Have a great day!
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