1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50 (go kick/swim by 25's if necessary)
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:20
Check HR
LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle (Lane 1 go 250's for all 5)-
1-3, descend @ 4:15
#4 cruise @ 4:30
#5- all out FAST race
1:00 rest, check HR again
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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