1 x 600- 300/200/100
1:00 rest
3 x 150 @ 2:30-
odds, swim/drill by 25's build to fast turn on the swim
#2- all kick, desc 50's 1-3 to what you can
Check HR
16 x 50 in sets of 4:
1-4, strong & even @ :45
5-8, strong & even- faster, @ :40
9-12, swim/kick by 25's no free @ :50, desc 1-3 to something juicy
13-16, strong & even free, fastest of the bunch @ :40
Check HR, then 1:00 rest
3 rounds of:
2 x 25 swim fast @ :25- max effort here
1 x 25 drill @ :30
1 x 75 swim free @ :50- should be faster than half of your goal time on the 150's
No rest between rounds
Check HR after 3rd round, then 1:00 rest
11 x 150 race @ 2:20/2:30- keep track of avg/fastest times
Check HR
Finish up with...
800 pull w/choice equip- desc 200's 1-4 (hand touch at 600, get time for last 200)
250 drill/kick on back by 50's
Check HR again, if you need any additional warmdown, get right into it.
Get plenty of rest tonight, eat well & have lots of water- big day tomorrow!
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