300 easy loosen/200 kick choice
1:00 rest
3 x 100 @ 1:30- 50 ra2 la2 free drill, 50 kick on back- focus on udk's
3 times through (choice equip on the 200)-
200 @ 2:40- fist free drill/swim free by 50's (w/buoy for entire 200); no free in 2nd rd, choice in 3rd rd
6 x 25 @ :30/:20- same stroke as 200;
odds- swim build to fast at 15y, then hold speed to the end
evens- swim fast @ :20
:30 rest between sets, check HR
Everybody together, 2 times through:
1 x 75 swim free @ 1:00- 25 at 200 setup, 50 add kick
1 x 125 swim free @ 1:45- 50 at 200 setup, 75 add kick
No rest between sets, check HR after 2nd round
200'ers:
2 times through-
4 x 50 swim at 200 gp + :01 @ :40/:45
4 x 50 swim at 200 gp @ :40/:45
Check HR
50 easy @ 1:30
100 swim at 2nd 100 split of 200 goal time
1:00 rest between rounds, check HR
100'ers:
3 times through-
3 x 100 @ 1:45 as follows:
25 drill @ :30
50 swim at 2nd 50 split of 100 goal time @ :45
25 swim at finishing speed @ :30
After 3rd 100, out & back easy, then...
1 x 25 race from a dive- be recklessly fast here!
1:00 rest between rounds
If there is time, finish up with...
25's partner sprint w/fins @ :45
Warmdown as needed and make sure you know the schedule for the weekend (tomorrow is regular morning at the FH (then here), tomorrow afternoon is "finals warmup" at 12:30p. Stay on top of your classwork and take good care of yourself away from the pool- get excited to race this weekend!
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