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:
2 x 100 @ 1:50 (Lane 1 @ 2:00 if necessary), 50 drill in primary stroke (NO FREE), 50 kick on back- desc the 50 kick on back 1-2 to what you can.
6 x 25 @ :40 as follows:
odd 25's- kick on back FAST to 15 yards, then easy to the end (5 FAST UDK off the wall!)
even 25's- swim build to all out FAST finish; these are same stroke as the drill on the 100's
1 x 200* swim- 100 IM, then 100 kick free with boards- should be FAST in 3rd set
*Get time for the 200, desc 1-3
1:00 rest between sets, check HR after each 200.
3 x 450 swim free (can be backstroke for #1 & 3 if swimming backstroke this weekend) @ :20 rest, descend 1-3; USE SHNORKLE ON #2
1:00 rest, check HR & get fins
With fins, 24 x 25 @ :40 as follows:
1&2- swim build to FAST; #3- swim all FAST; #4- all drill
Odd rounds of 4 are free; even rounds of 4 are primary stroke NO FREE
1 x 100 easy drill, then work on starts until 6 p.m.
Do an excellent job with your HW tonight & get excited to race this weekend (FYI, NO DRYLANDS THIS WEEKEND). Regular workout here tomorrow at 4:30- but only until 5:30 p.m. Have a great day!
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