1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/fly kick on side, breast pull with free kick, by 25's
1:00 rest
2 x 150 @ 2:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill; 50 kick on back neg split (UDK!)
4 x 100 @ 1:50- 50 kick with boards (25 choice, 25 breaststroke), 50 sit & spin back drill (each length is 1/2 sit & spin drill, then second half is swim back with the same tempo as the spin drill)
1:00 rest, check HR
3 sets of
1 x 100 kick on back FAST @ 2:00- get time
4 x 25 kick FAST with boards @ :10 rest (@ :15 rest in 3rd set) @ 3:15, get time
2 x 50 kick FAST @ :10 rest- get time, all @ 2:45
3 x 100 swim/kick by 50's choice (all 3 x 100 are same stroke) @ 1:50, descend 1-3 to something juicy
No rest between sets, check HR after last 100 in each round.
If there is time, work on starts. Do an excellent job with your HW tonight & get excited for the clinics & banquet this
weekend. Have a great day!
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