1:00 rest
With fins, 2* rounds of:
4 x 50 @ :55- 25 ra2 la2 free drill, 25 fast udk on stomach (only 1 breath!)
4 x 75 @ 1:20- 25 choice free drill, 25 fast udk, 25 kick on back arms pointed towards ceiling
6 x 25 @ :30-
odds- 15y fast udk (max effort here!), then easy drill to the end
evens- 10y udk, 15y swim- max effort for the entire 25 here!
Check HR after 1st round, then 1:00 rest
*In the 2nd round, the drilling & swimming is in MRS, no free
Take fins off after 2nd round, then 150 easy drill/kick by 25's
1:00 rest
Two intervals here, so break into the appropriate lates before you get started:
14 x 50 in odds & evens:
odds- swim IM order by 25's @ :50- focus here is fast in & out of the turn; fly/back, then back/breast, etc
evens- strong & even free br3 or 4/2 @ :40
Check HR, then :30 extra rest before...
1 x 300 swim IM @ 5:00- 3 x 100 IM's, get time at the end
On the 5:00, get right into...
2x: {3 x 75 @ 1:15 (or @ 1:20 if needed) swim/kick/swim faster in MRS, no free
{1 x 125 swim giddyup free @ 1:35 (or @ 1:45)
{6 x 25 kick FAST w/bds @ :40 (except, #3-4 are fast on back @ :30, 1/2way udk)
No rest between 1st & 2nd round; after 2nd round, continue right into...
1 x 300 swim IM @ 5:00- 4 x 75's IM (no free), get time at the end
On the 5:00, get right into...
7 x 100 odds & evens as follows:
odds- swim long & strong free br3 or 4/2 @ 1:20 (or @ 1:30 if needed)
evens- 25 swim fly, 50 swim free or back, 25 kick on back @ 1:30 (or @ 1:40 if needed)
Check HR after #7, and take :30 extra rest (not 1:00, just :30 rest); then get right into...
1 x 300 swim IM- 75 of each stroke, focus on great turns & tempo (back) & squeeze your kick (breast)
Get time, then 100 easy
1:00 rest
Finish up with...
6 x 50 drill/choice by 25's @ 1:05, then :30 extra rest, then...
3 x 100 IM swim @ 2:30 holding BEST AVERAGE
Get HR
If there is time, finish up with...
With fins, 24 x 25 @ :40- the usual in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
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