1 x 600- 300 swim free br 3, 300 reverse IM - each 100 is drill/kick by 50's (UDK's!)
1:00 rest
3 sets of:
2 x 75 drill/drill/fly kick on side, by 25's @ 1:15
1 x 125 @ 2:15- same stroke as the 75's drill above; go odd 25's swim dps, even 25's kick on back build to FAST
4 x 25 @ :40- either breast pull with free kick, or sit & spin back drill (by rounds)
No rest between sets, check HR after 3rd set then go back to starting end
6 x 125 @ 1:50 (adjust if needed, but don't be afraid to get your HR up)
odds- swim 100 IM, last 25 kick choice FAST;
evens- swim 100 free or back, then last 25 swim build to FAST from a dive, your choice NO FREE
24 x 50 in sets of 6 as follows:
1-2, swim free br 3/5 @ :45
#3- swim/kick NO FREE @ :45
4-5, swim IM order by 25's @ :45
#6- all kick with big, juicy negative split, 2nd 25 is FAST, @ 1:00
Check HR after #6 in each round of 6.
1:00 rest after #24
With fins,
24 x 25 @ :45- the usual sets of 4.
1:00 rest, check HR
If you have time...
1 x 600 swim free or back (free with shnorkel)- focus on even hip rotation, steady head position & UDK (especially UDK if going backstroke!)
100 easy drill before you get out. Drink plenty of water today, eat well & get excited to race at one of the FASTEST meets in the country this weekend! You've done a great job all year, and it's been awesome working with you. Have a great day!
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