1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FREE) desc 1-3 @ 1:20
1:00 rest, check HR
3 sets of:
2 x 100 @ 1:45- 25 swim fly, 75 swim free br 3/5/3 by 25's, desc 1-2
2 x 100 @ 1:45- swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5, desc 1-2
2 x 100 @ swim IM, except last 25 is kick free on back(kick is FAST), desc 1-2
3 x 100 kick on back (in 2nd set, use boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each set.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the November meets. Have a great day!
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