1:00 rest
3x:
1 x 125 @ 2:00- alternate drill/kick by 25's
3 x 25 swim @ :25, desc 1-3 (same stroke as 125)
1 x 50 @ 1:00 kick fast w/bds, get time & check HR
No rest between rounds
Go free/no free/choice by round
1:00 rest after 3rd round, then...
4 times through:
1 x 75 swim long & strong free br3 or 4/2 @ :55
1 x 100 swim/kick by 50's no free @ 1:45, get time & desc 1-4
2 x 25 swim @ :30 (#1 is 15 fast/10 easy; #2 is all swim fast)
No rest between sets; check HR after 4th round, then 1:00 rest
3 rounds of:
450 swim free, desc 150's 1-3 to what you can (legit effort here)
7 x 50 swim at 1000 goal pace @ :45 (check HR after #7)
50 easy choice @ 1:30
No rest between rounds
Warmdown as needed before you get out. Get excited to race tomorrow; wake up swim at 9a here, then back for general warmup at 11:45a. Have a great day!
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