1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 sets of (1st set all free, 2nd set all in primary stroke NO FREE):
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:20- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 2nd set.
4 x 100 IM swim, except last 25 is kick free on back, @ 1:40
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast (by 25's), then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50 (@ 2:00 if necessary, but try to stay @ 1:50)-
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Until 6:00 p.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :40
evens- all FAST kick @ :25
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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