1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
One goal this morning: 5 FAST UDK's off each wall!
All @ :10 rest, 2 sets of:
1 x 200- 100 kick on back, 100 kick with boards
1 x 100 kick on back reverse IM order by 25's
4 x 50 kick with boards descend 1-4, go free in 1st round, fly/breast in 2nd round
No additional rest between sets. Check HR after 2nd set, then 1:00 rest
6 x 75 @ 1:20- 50 kick choice on back, last 25 kick free head out FROM A DIVE
6 x 200 @ 3:40 as follows:
odds- 100 kick free on back, 50 kick FAST breast with boards, 50 choice kick on back
evens- 100 kick free with boards, 50 kick FAST breast on back, 50 choice kick with boards
1:00 rest
3 sets of:
1 x 175 @ 3:00- 100 choice kick on back, 75 IM kick with boards (fly, free, breast by 25's)
3 x 25 @ :40 kick FAST with boards, IM order by round (fly in first round, free in 2nd, breast in 3rd)
1 x 175 @ 3:00- as above, 100/75
3 x 50 @ 1:00 kick FAST on back, same stroke as 25's above
1 x 75 @ 1:30 kick IM with boards, FAST, get time
No rest between sets
TEST SET:
8 x 50 kick FAST for time @ 1:00- keep track of your average & fastest time
200 easy drill/skulling by 25's before you get out.
Do an excellent job with drylands today, and be sure to do some HW so you're not rushing to do it all tomorrow. Have a great day!
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