Saturday, October 22, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick on back by 50's
1:00 rest

4 x 50 @ 1:00- ra2 la2 free/kick free on back by 25's- build kick to FAST
4 x 50 @ 1:00- swim free/fist drill by 25's, all br 3- count strokes on free swim, how close can you get to that # on the fist drill?
6 x 75 @ 1:20- 25 kick on back (UDK!) build to FAST, 50 1/2 ra 1/2 la fly drill
3 sets of:
3 x 50 swim fly/free by 25's @ :55 (@ :50 in second set, @ :45 in 3rd set); Lane 1-2 start @ 1:00
3 x 50 swim free br 3/5 by 25's @ :45 (@ :40 in 2nd set, @ :35 in 3rd set); Lane 1-2 start @ :50
2 x 100 swim IM @ 1:45 desc 1-2, last 25 is kick free on back
No rest between sets, check HR after 3rd set.

TEST SET-
1 x 2000 swim free for time- get time & check HR when you finish.

Until 10 a.m., finish up with...**
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1-2 go 50 swim/25 kick on back)
1 x 100 kick FAST with boards @1:45 (Lane 1-2 can go kick/swim by 50's if missing interval)
2 x 100 kick on back (UDK!)  desc 1-2 to FAST @ 2:00
1 x BROKEN 75 kick with boards: 25/50, :10 rest at the 25-all @ 2:15
No rest between sets, check your HR after each set.
**Go odd rounds free, even rounds NO FREE


100 easy drill before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee at 6:00 p.m. Have a great day!