1 x 600- 300 swim freestyle, 300 reverse IM by 150's- each 50 is drill/kick by 25's
1:00 rest
1 x 600 backstroke as follows:
50 drill/100 swim neg split backstroke with good UDK
*drill in the odd 150's is double arm back drill; in the even rounds it's 3 strokes & 12 kicks- good hip rotation there, don't be flat on the water.
1:00 rest, check HR
3 sets of (middle set is backstroke- add :10 to 150's & :05 to 50's):
3 x 150 @ 2:10
1 x 50 @ :50
2 x 150 @ 2:20
2 x 50 @ :45
1 x 150 @ 2:30
3 x 50 @ :40
Check HR after each set.
With fins, finish up with...
24 x 25 @ :45- the usual.
Go a 100 easy drill before you get out. Change quickly for drylands & get excited for your July meets- and breakfast. Have a great day!
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