1 x 600- 300 swim freetyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
6 x 125 @ 2:15 as follows:
odds- 50 12 kicks 3 strokes backstroke, 50 choice drill, 25 kick FAST on back (UDK!)
evens- 50 3 kicks 1 pull breaststroke drill, 50 choice drill, 25 kick FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
2 x 75 kick on back desc 1-2 @ 1:30- #2 should be juicy!
6 x 25 kick @ :40 with boards- odds are 1/2 FAST 1/2 moderate; evens are all out kick FAST
1 x 75 kick FAST for time with boards
Repeat one more time (2 times total), then go right into...
1 x 150 swim- 50 back, 25 breast; then 25 back, 50 breast
1:00 rest after the 150; get time for that 150 & check HR
With fins, until 7:30 p.m. finish up with...
2 x 25 drill @ :40
1 x 25 swim FAST fly @ :40
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the long swim this week! Have a great day!
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