1:00 rest
Tomorrow we race! Be smooth & long today, trying to put a great stroke on everything you do.
With fins,
6 x 100 @ 2:00-
50 drill, 25 kick/fwd ss/25 fast udk on stomach
Go free drill for 1-3, and MRS drill (no free) for 4-6
Check HR, then take fins off and go an easy 100
1:00 rest
3 times through:
6 x 50-
odds, swim free br3 or 4/2 @ :50, keep it smooth here
evens, MRS (no free) @ 1:10- 25 swim build, 25 drill- build the swim to faster & faster by round
Check HR, then continue right into...
1 x 100- some sort of kick/swim your choice
1:00 rest between rounds
Change strokes on the even 50's from round to round if you'd like
With fins, finish up with...
1 x 50 @ 1:20- go swim build/fast udk/drill
1 x 50 swim max effort @ 1:00- same stroke as 1st 50
No rest between rounds
Go 3 rounds free, then 3 rounds no free
Finish up with 15m sprints from a dive until it's time to go.
Warmdown a bit before you get out. Stay out of the sun today, mentally rehearse your races for this weekend & stay hydrated. No workout tomorrow morning (I'll post a workout for anybody who isn't racing tomorrow). Have a great day!
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