1:00 rest
3 x 300 @ 5:00 as follows (by 300)-
1- fist drill br3/choice drill MRS (no free) by 50's
2- swim free/swim MRS (same stroke as even 50 drill above, no free) by 50's
3- swim/kick by 50's, desc 100's 1-3
Check HR
With fins:
6 x 75 @ 1:30-
25 fly pull free kick drill, 50 breast pull w/dolph kick (do your flip turns)
:30 extra rest, take fins off, then continue right into...
8 x 25 @ :45-
odds, swim fly build
evens, choice drill- but 1/2 is fast udk on stomach
Check HR, then 1:00 rest
7 times through...
75 swim IM @ 1:30, get time & descend 1-7 to max effort here
125 @ 1:50 (@ 1:45?) swim strong & even free br3 or 4/2, hold a good stroke, don't get sloppy
No rest between rounds. After last round...
100 easy drill
1:00 rest
Finish up with...
1 x 100 IM race in heats
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our June meets. Tomorrow morning here at CCF for RACE DAY. Have a great day!
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