1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
4 sets of:
4 x 25 kick on back @ :40 (UDK!), choice of kick (@ :30 in even sets)
3 x 50 drill/swim by 25's @ 1:00 in primary stroke NO FREE (can be freestyle in 3rd set)
2 x 75 @ 1:25 50 swim, 25 kick on back- all in primary stroke NO FREE, desc 1-2 to something juicy!
1 x 100 @ 2:15 kick FAST for time on back- get time & check HR
1:00 rest after 4th set, check HR
After 4th set...
6 x 200 as follows:
odds- pull free with shnorkel @ 3:40, negative split
evens- kick, 100 IM order by 25's with boards, then 100 choice kick on back (UDK! UDK!) @ 3:30
With fins, until 8 a.m., finish up with:
4 x 25 breast pull with free kick- keep the stroke in front of you!
2 x 75 breast pull with dolphin kick, desc 1-2 to all out FAST, with flip turns!
100 easy drill before you go. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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