1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 ra back drill, 25 la back drill- 5 FAST UDK's off each wall!
6 x 25 @ :35 sit & spin drill (half drill, half swim at the same tempo as the drill)
4 x 125 @ 2:15- 50 swim backstroke build each 25 to FAST, 25 kick FAST with boards, 50 swim/kick on back (by 25's) NO FREE
1:00 rest, check HR
3 sets of, focus on UDK's throughout:
2 x 125 swim backstroke @ 2:00, descend 1-2
2 x 75** kick with boards all out FAST @ 1:40
No rest between sets, check HR after 2nd 150 in each round.
** go 75's kick on back in 2nd set @ 1:40; go 100's kick with boards for 3rd set @ 2:10
If there is time, finish up with as many rounds as possible of (use shnorkels on 50's free & kick):
2 x 50 swim free @ :50
2 x 50 swim breaststroke build to FAST on each 25 @ :55 (no shnorkel)
2 x 50 kick with boards @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
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