1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 x 300 @ :10 rest-
50 ra2 la2 free drill, 50 choice kick (UDK!), 50 choice skulling/choice breaststroke drill by 25's
1:00 rest, check HR
With fins:
20 x 25 @ :40 fly- odds are drill, evens are swim build to FAST, good UDK throughout; middle set of 4 x 25 can be choice stroke
1:00 rest, check HR
1 x 600 pull free br 3/5 by 50's or with shnorkels- go 100 pull, 50 drill in primary stroke
1:00 rest
6 sets of:
1 x 100 @ 2:00- 50 drill/swim by 25's, 50 kick on back moderate effort, but with FAST UDK
3 x 50 swim @ 1:10 descend 1-3 to 200 Goal Pace
No rest between sets.
100 easy drill before you get out to help with the lanelines. Stay hydrated today, relax, and thank your parents for getting you to the pool. Get excited to race this weekend & have a great day!
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