300 swim/200 kick choice
1:00 rest
With choice equipment...
3 x 100 @ 1:30-
50 drill/swim by 25's (build swim into the turn)
50 kick choice (easy/fast by 25's)
4 x 75 @ 1:10-
dr-sw-dr by 25's, build the swim to race pace into the turn
1:00 rest, check HR
3 rounds of:
1 x 100 swim/kick by 50's @ 1:30
1 x 100 swim IM (regular 100 swim IM) @ 1:30
3 x 125 swim free br3 or 4/2 @ 1:30- 75 long & strong/50 giddyup the kick
Check HR, then 25 easy back to the starting end (@ 1:00)
4 x 50 swim at 200 gp (or 500) @ :45 (2nd round @ :10 rest; 3rd round @ :45)
Check HR after 50's gp, then out & back easy @ 1:30
After 3rd round...
1 x 175 race in heats- goal is to be faster than 200 scy goal time
Warmdown as you need to before you get out. Take good care of yourself away from the pool & get excited to race tomorrow at AU. Have a great day!
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