300 easy swim choice
1:00 rest
6 x 75 @ 1:10- kick on back/stroke drill/kick fast udk on stomach (by 25's)
3 x 100 @ 1:30-
25 swim build into the turn- no free
50 swim smooth & long free
25 kick fast choice- halfway fast udk
6 x 50 @ :55-
swim IM order by 25's, focus is on being fast in & out of the turns
#3 & 6 are actually a 75 swim free (strong & even) also @ :55
Check HR, then :30 rest
18 x 25 in sets of 6 as follows:
1-2, swim build to race pace
3-4, swim half max effort and half drill (same stroke for both)
5-6, swim all out fast, max effort here
By rounds of 6 go free (@ :25), no free (one stroke only, all @ :30), last 6 choice (1 stroke) @ :25
Check HR then go right into...
6 x 50- as above @ :55, except this round is @ :50
Check HR then 50 easy
Finish up with...
1 x 75 RACE from a dive- see what you can go here
Warmdown as needed before you get out. Get excited for our workout this afternoon. Have a great day!
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