1:00 rest
With fins, 2 sets of (1st rd is choice, 2nd rd is 4th best stroke NO FREE):
4 x 50 @ 1:00- 25 drill (hand touch), 25 fast udk on stomach
4 x 25 "tempo" drill (same stroke) @ :35- ask if you don't know the temple drills
4 x 50 @ :50- go swim/kick by 25's (same stroke) desc 1-2's
Check HR after each round, but no additional rest between rounds 1&2
After 2nd round...
Fins off/150 easy kick/skulling by 25's
1:00 rest
18 x 50 in sets of 6:
1-2, swim/kick by 25's in 4th best stroke (no free) @ :55, desc 1-2
#3, swim strong/even free br3 or 4/2 @ :40
4-5, swim IM (by 25's, no free) @ :50, fast turns for both
#6, swim free br3 or 4/2 @ :35- giddyup, yo!
Check HR, then take the extra :15 rest before starting the next round
After 3rd round...
100 easy dr-k-dr-choice by 25's
1:00 rest
9 x 350 in sets of 3 as follows:
1- 200 swim free br3 or 4/2 (cruise), hand touch, then 150 swim free desc 50's 1-3 to WYC
2- 200 swim free faster, hand touch, then 150 swim in 4th best stroke (3 x 50 @ :10 rest), desc
3- 200 swim free legit effort, hand touch, then 150 IM (3 x 50 swim by 25's by rd @ :10 rest), desc
Check HR after each round of 3, then out & back easy
With fins, finish up with...
24 x 25 @ :40/:40/:20/:40- "modified usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for driving you to workout today and get excited to race this weekend. Have a great day!
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