1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
3 x 75 as follows-
1- 50 catchup free drill, 25 fly kick on side @ 1:25
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:25
3- 25 fly pull with free kick, 50 choice kick on back- all one kick (UDK!) @ 1:25
1 x 125 @ 2:15- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
8 sets of:
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40- lots of rest, get ready....
1** x 50 kick choice FAST for time (all one kick) @ 1:00- odd rounds go on back- focus on UDK; even rounds can be with boards, go free/NO FREE by 25's when using boards.
100 easy drill before you get out. Do an excellent job with your HW tonight and be sure to start thinking about your long course goals for this
year. Have a great day!
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