After drylands,
1 x 300 loosen
1:00 rest
With buoys where noted:
4 x 50 @ :50- catchup free drill with overkick/choice drill no free- by 25's
2 x 75 w/buoys @ 1:10- 50 fist free drill, 25 kick free hold buoy (head in water)
3 x 100 @ 1:35- 50 pull free br3 count strokes (desc 1-2), 50 swim/kick by 25's no free desc 1-3
Check HR, then...
5 x 50 swim strong & even free @ :40/:45
4 x 50 swim IM order by 25's @ :45/:50- focus on being fast in & out of the turns
5 x 50 swim stronger (but still even) @ :35/:40
Check HR, then 1:00 rest
All 200's (3-5) @ 4:00, focus on your details-
2 rounds of:
1-2, 50 cruise/100 add legs/hand touch/50 go! (@ 2:30/2:40)
3- 100 cruise free/hand touch/2 x 50 swim at gp @ :10r
4- swim 4 x 50's @ gp @ :10 rest
5- swim 75/50/75 @ :10/:15r, max effort here!
Check HR after each round. After 2nd round...
1 x 150 drill/kick by 25's
1:00 rest, then,
In heats,
175 free RACE
Warmdown as needed, get excited to race this weekend!
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