1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on your back
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 50 choice breaststroke drill
6 x 100 @ 1:50 (Lanes 1 & 2 @ 2:00)-
odds- 50 swim free br 3, 50 kick choice on back
evens- 50 swim in primary stroke NO FREE, 50 kick free on back
15 x 50 swim in sets of 3-
1- swim free/primary stroke by 25's @ :55 (Lanes 1 & 2 @ 1:00)
2- swim breast/free by 25's @ :55 (Lanes 1 & 2 @ 1:00)
#3- swim all free br 3/5 by 25's @ :40 (Lanes 1 & 2 @ :45)
Check HR after #15, then drill back down to the other end.
With fins, 24 x 25 @ :40- "the usual," in sets of 4; odd sets of 4 are free, evens sets of 4 are NO FREE
1:00 rest, check HR & take off fins
36 x 50 kick (6 on your back, 6 with boards- 3 times through), 1 easy 1 FAST
Odds @ 1:15, evens @ 1:00; focus on UDK to 10M on the sets on back
If there is time...
50's swim descend 1-3's @ 1:00, change strokes after each round of 3
100 easy drill before you help with the lanelines. Drink lots of water this week, wear your sunscreen and get excited to race this weekend. Have a great day!
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