1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 sets of (1st set freestyle, 2nd set in primary stroke NO FREE, 3rd set is choice NO FREE):
4 x 50 @ 1:00- 25 catchup free drill, 25 kick on back (5 FAST UDK off the wall!)
8 x 25 @ :35- odds choice drill (free, primary stroke, or choice NO FREE by round), evens are kick build to FAST
6 x 50 kick on back (UDK!)/ swim (free, primary or choice NO FREE by round) by 25's @ :55
1 x 200 kick- 100 on back (UDK!), 100 IM (by 25's) with boards- get time, descend 1-3
1:00 rest between sets.
3 sets of:
4 x 100 swim IM- except 1 x 25 is kick with boards (1st 25 in 1st 100, 2nd 25 in 2nd 100, 3rd 25 in 3rd 100, 4th 25 in 4th 100) @ 1:40 (@ 1:30 in 2nd set; @ 1:25 in 3rd set) Lane 1 go @ 1:50, 1:44, 1 :40 by round)
2 x 400 swim free br 3 descend 1-2 @ 5:00- use shnorkel for #1 in 1st set, #2 in 2nd set & #1 in 3rd set); Lane 1 go 350's @ same interval.
No rest between sets, check HR after 2nd 400 in each set.
100 easy drill before you get out. Do some HW tonight & get excited for tomorrow's workout (8-10 a.m. right here at CM). Have a great day!
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