1:00 rest
4 x 125 @ 2:00-
odds, alternate drill/kick by 25's
evens, alternate swim/kick by 25's (desc swim 25's)
Go 1-2 free, 3-4 no free
7 x 100 @ 1:30-
odds- 25 kick fast/75 easy choice (#3 is 50 kick fast/50 choice; then 5 is 75/25; #7 is all kick fast)
evens- 25 kick on back, 50 swim fast turn, 25 kick on back; four fast udk's throughout
9 x 50 in sets of 3-
1-2, swim IM order by 25's, focus on fast turns
#3- swim free br3 or 4/2 @ :40 (#6 @ :35, #9 @ :30
1:00 rest, check HR
2 x 350 @ 4:30 swim free- 75 cruise/75 add kick (x2), last 50 kick fast w/bds
Check HR/:30 rest
6 x 75 swim at mile gp @ 1:00
2 x 350 @ 4:30 swim IM (75 of each), last 50 kick fast w/bds
Check HR/:30 rest
8 x 50 swim at mile gp (minus :01) @ :40
2 x 350 pull free w/shnorkel & choice equip @ 4:30- last 50 kick fast w/bd & shnorkels
Check HR/1:30 rest
6 x 100 swim free holding best average @ 2:30
Warmdown as needed before you get out. Get excited for a big week of training; tomorrow is three weeks out from the day you leave for the meet. Have a great day!
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