1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back, 100 choice skulling
1:00 rest
With fins:
12 x 25 @ :40- 3 fly pull with free kick (work on breathing @ front of each stroke), 3- breast pull with free kick (work on keeping hands out front of body)
Take fins off...
6 x 75 @ 1:25- 25 3 kicks 1 pull breaststroke drill, 50 rap-bl/lap-br
:30 rest, make sure you know the next set
24 x 50 as follows:
1&2- swim back/breast by 25's @ :50 (Lane 1 @ :55)
#3- swim/kick on back in primary stroke (NO FREE) @ :50 (Lane 1 @ :55)
#4- swim free br 3 @ :35 (Lane 1 @ :40)
TEST SET:
3 x 350 IM- 75 swim of each stroke, then 50 kick FAST free with boards, desc 1-3 @ 5:45
Check HR after each 350, get time on #3
Until 10 a.m**., finish up with...
1 x 100 kick on back (UDK!), big neg split @ 1:40
1 x 100 kick IM order by 25's with boards @ 1:40
:10 extra rest
1 x 100 BROKEN 100 kick: 4 x 25 @ :10 rest in odd rounds; 25/50/25 @ :10 rest in even rounds.
**After every 3rd round...
1 x 300 swim free with shnorkel- get time & descend as you go through the set (Lane 1, go a 250 here)
100 easy drill before you get out. Do an excellent job with drylands today and your HW this weekend. Get excited for workout tomorrow night, and have a great day!
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