1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back (UDK!)
1:00 rest
2 x 200 @ :10 rest-
50 ra2 la2 free drill, 25 kick free with head out
50 6k switch back drill, 25 fly kick onside
50- 1/2 ra 1/2 la back drill- focus on hip rotation (but keep head still)
Check HR
3 sets of:
2 x 50 choice backstroke drill @ 1:00
2 x 25 sit & spin back drill @ :35
2 x 75 swim back @ 1:30 desc 1-2 to something juicy
1 x 100 swim/kick with boards by 50's, back/breast by 50's @ 1:45- should be FAST
No rest between sets, check HR after 3rd set.
With shnorkel:
4 x 100 @ 1:50
50 choice free drill (watch hands), 50 kick FLAT on stomach, hold steady head position- FAST on last 25
1:00 rest
2 sets of:
9 x 100 as follows:
1- swim neg split free br 3 @ 1:35
1 @ mile pace @ 1:40
1- swim neg split free br 3 @ 1:35
2 @ 1000 pace @ 1:50
1- swim neg split free br 3 @ 1:35
3 @ 500 pace @ 2:00
1:00 rest after each round of 9, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the TEST SET on Saturday Morning. Have a great day!
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