1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
50 catchup free drill, 50 choice drill in primary stroke NO FREE, 50 kick on back easy/FAST by 25's (UDK's!)
Everybody together...
8 x 25 kick on back @ :40- focus on 5 FAST UDK's off each wall!
odds- 15/10 (FAST/easy) choice kick
evens- all breaststroke kick, FAST
3 sets of:
1 x 125 free- 50 swim br 3, 25 kick on back FAST, 50 swim br 5 @ 1:50
3 x 25 swim in primary stroke NO FREE @ :40- 1 & 2 are 15/10 (FAST/drill); #3 is from a dive all FAST
2 x 100 @ 1:45 kick on back desc 1-2 to at least 95%- focus on UDK throughout
:30 extra rest
BROKEN 100 KICK with boards- 25/50/25, all @ :10 rest- same stroke as previous 2 x 100 (IM in 2nd set)
With fins, until 7:30 p.m.:
6 x 25 @ :35
odds- 15 yards swim FAST/10 yards drill
evens- all swim FAST- except #6 is all drill
2 x 75 swim descend 1-2 to all out juicy FAST @ 1:30
No rest between sets, check HR after 2nd 75 in each set
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited to race next weekend. Have a great day!
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