1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
16 x 25 @ :45 in sets of 4
1-4 on back: UDK to at least half way (FAST), then kick choice to the end
5-8 on stomach: 5 FAST UDK, then choice fly drill to the end
6 x 300* as follows:
odds- 25 swim fly br 1/1 (build), 50 swim backstroke (UDK!) with IM tempo- @ 4:40
evens- swim free br 3 @ 3:40
Desc the odds (1, 3 & 5) and evens (2, 4 & 6) 1-3 to what you can; #'s 5 & 6 should be juicy
*Lane 1 go 250's on the same interval (skip the last 50 for each 300)
1:00 rest, check HR
HOUR OF POWER-
12 rounds of:
1 x 50 kick easy choice @ 1:00
1 x 50 kick FAST @ 1:00
1 x 50 kick easy choice @ 1:00
2 x 50 kick FAST @ 1:00
Odd rounds on back, even rounds with boards (every third set with boards is breast kick)
100 easy drill before you get out. Enjoy the holiday with your family & appreciate all the good things in your life. Saturday back at Claude Moore (4-6 p.m.), have a great day!
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