1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 fist free drill, 25 kick FAST on back NO FREE (UDK!)
2 x 175 @ 2:45- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim in 2nd set)
No rest between sets.
1:00 rest after 2nd set, check HR
15 x 50 kick in sets of 3:
2 @ 1:00 kick on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :50- 2nd 25 is breaststroke kick- you'll have to hustle here
1:00 rest, check HR
Until 6 p.m.:
3 x 50 drill backstroke @ 1:00 (go 25 sit & spin drill, 25 choice back drill)
2 x 125 swim backstroke @ 2:15, descend 1-2 to something juicy, focus on good hip rotation, UDK's
1 x 100 kick/swim by 25's either fly or breaststroke, NO FREE OR BACK @ 1:45
No rest between sets, check HR after 2nd 125 backstroke in each round
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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