1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
20 x 50 @ 1:00 in sets of 5:
1- 2 dolphin kicks 1 pull breast
2&3- 1/2 sit & spin backstroke drill, 1/2 swim back (w/same IM tempo)- FAST UDK to 10M
4- fly pull with free kick
#5- kick free on back @ :45, FAST UDK to 10M (L1&2, min of 4 UDK off the wall)
Check HR after #20, take fins off
3 sets of:
3 x 50 swim free br 3 @ :50 (@ :45 in 2nd set, :40 in 3rd set); L1&2 go @ :55, :50 & :45 if possible
3 x 50 kick @ 1:10 #1) 1/2 FAST 1/2 mod breaststroke; #2) mod breaststroke build choice by 25's
#3 all FAST (free/breast or fly/breast by 25's
3 x 50 swim IM order by 25's @ :55 (L1&2 @ 1:05)
1 x 150 swim free br 3/5/3 by 50's (can by backstroke) @ 2:10) L1&2 @ 2:25
1 x 150 kick FAST for time with boards, IM order by 50's
Check HR after 3ach round
After 3rd set...
1 x 800 pull free with shnorkel, desc the 200's 1-2 & 3-4 to something juicy
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
100 easy drill before you help with the lanelines. Wear your sunscreen today, drink lots of water & eat well. Get excited to race this week. Have a great day!
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