1 x 600- 300/200/100
1:00 rest
Warmup as you feel, 20-25 minutes; then...
2* rounds of:
2 x 400 @ :20 rest, go 200 swim IM/200 cruise free, desc 1-2
9 x 50 swim at goal pace @ :50 (#5 is drill)- pick mile or 1000 pace, stick with it
1 x 400 swim- as above, fastest of the 3
Check HR, then 50 easy
1:00 rest between rounds
*in 2nd rd, 9 x 50 are @ :10 rest and the 400's are 200 free/200IM
After 2nd rd...
1 x 450 pull free w/choice equip
1:00 rest
With fins, finish up with...
9 x 75 swim @ 1:30, desc 1-3's to max effort (only one rd of 3 x 75 can be free)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!
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