300 easy choice/200 kick
1:00 rest
12 x 25 @ :30- 2 stroke drill, 1 fast udk
8 x 100 @ 1:30-
odds, drill/kick by 50's
evens, swim/kick by 50's- get time, desc 1-4
6 x 75 @ :55-
25 swim in 200 stroke build to fast turn
50 swim free or back (long & strong)
Check HR, then 1:00 rest
4 rounds of:
75 sw-dr-sw faster by 25's @ 1:10
3 x 50 swim at 200 goal pace @ :45 (breast @ :50 if needed)
Check HR, then 25 easy @ :30
75 swim for time- finishing speed here!
1:00 rest between rounds, out & back easy if you'd like
After 4th round,
4 x 50 dr-choice by 25's @ 1:05, then...
Your choice:
BROKEN 200 (either 4 x 50 @ :10r, or 75/50/75 @ :15 rest)- same stroke as 50's/75 above
OR...
RACE from a dive 1 x 175- same stroke as 50's/75 above
Warmdown as needed, get excited to race this weekend. Check your email in the morning for schedule updates (due to the weather). Have a great day!
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