1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
75 free drill (50 ra2 la2, last 25 is your choice free drill)
50 choice drill in primary stroke, NO FREE
25 kick on back build to FAST
1:00 rest after #3, check HR
4 sets of:
4 x "out & backs" kick with boards @ :45, free/breast (forward flip) in odd rounds; dolph/free (backwards flip) in even rounds
1 x 25 kick all out FAST free w/boards @ :20
2 x 75 kick on back (UDK!) desc 1-2 to FAST @ 1:30
BROKEN 75 kick: 3 x 25 kick all out FAST in primary stroke @ :10 rest- all @ 2:30
1 x 200 kick- 100 IM with boards, 100 choice on back (UDK!)- all FAST
1 x 200 IM- 50 back/breast/free, last 50 kick on back- should be FAST, get time
1:00 rest between sets, check HR
LONG SWIM-
Until 6:00 p.m., go through the following:
100 swim backstroke (tempo)
50 swim breaststroke (kick drives you)
75 swim back, 75 swim breast
50 swim back, 100 swim breast
Stop at 6:00 p.m., check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, too. Have a great day!
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