1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill/swim by 25's, then 50 kick on back
1:00 rest
With fins, 12 x 50 @ 1:05 as follows:
1-3, fly drill (different by round)
#4- kick on back build to FAST (FAST UDK to 10M; Lanes 1&2, 4 FAST UDK's)
Take fins off after #12, check HR
4 sets of:
4 x "out & backs" swim fly, flip turn at LG stand, kick on back back to the wall, @ :55 (#4 is choice stroke NO FLY)
1 x 100 kick on back- build 1st 50 to FAST TURN, then 2nd 50 is all out FAST, @ 2:30
No rest between sets, check HR after each 100 kick.
3 sets of:
2 x 250 @ 4:15- 100 swim free br 3/5, 50 kick on back build to FAST, 100 swim free br 3/5 (faster than 1st 100)
6 x 50 kick FAST as follows:
odds- @ :10 rest
evens- @ 1:15
Can you be as fast on the evens as you are on the odds?
Until 7:15 a.m., with fins:
20 x 25 @ :40- the usual
100 easy drill before you take out the lanelines. Wear your sunscreen today and get excited to race next week. Have a great day!
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