Thursday, September 22, 2016

1 x 600- 300swim freestyle, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest

9 x 100 @ 1:45 in sets of 3:
1- 50 ra2 la2 free drill, 50 kick on back- half FAST UDK, half breast kick on back
2- 6 kicks & switch back drill, swim back build to FAST by 25's
3- 25 fly pull with free kick, then 75 drill/swim/drill breaststroke by 25's- choice drill, build swim
4 x 125 @ 2:15- 100 swim IM, then 25 kick FAST free on back- focus on UDK's off the wall, EXCEPT:
#2- 75 swim IM, 50 kick FAST
#3- 50 swim IM, 75 kick FAST
#4- 25 swim fly, 100 kick FAST
1:00 rest, check HR

24 x 75 as follows (3 sets of 8):
1-3, kick
#4- swim IM
Here's how it will go:
1-2, kick on back desc 1-2 @ 1:30
#3- kick FAST with boards @ 1:20
#4- swim IM @ 1:10
     1- kick on back @ 1:40
     2- kick FAST with boards, :10 rest at the 25, all @ 1:40
     3- kick FAST on back, can you be faster than the Broken 75 kick on #2?, @ 1:20
     4- swim IM @ 1:10
Check HR after each set of 8

Finish up with...
6 x 300 swim free desc 1-3's @ 5:00, #'s 3 & 6 should be smoking FAST
400 with shnorkels, 25 skulling, 75 swim/drill/swim free by 25's
Check HR

1 x 100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!