1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull, by 25's
1:00 rest
6 x 25 fly pull with free kick @ :35- lift & drop your chin in one motion to breathe
4 x 75 @ 1:25- 50 1/2 ra 1/2 la fly drill, 25 fly kick on side
4 x 75 @ 1:25- 25 swim fly build to FAST, 50 kick on back neg split (UDK!)
8 x 50 swim fly/back by 25's @ :50 (odds) & :40 (evens); Lane 1 go @ :55 & :45
1:00 rest, check HR
6 x 200 @ 4:00 kick as follows (UDK to halfway; 2nd 100 is always FAST):
odd- 100 kick free on back (UDK!), 50 kick breast with boards, 50 dolphin kick with boards
evens- 100 kick free on back (UDK!), 2 x 25 primary kick FAST with boards @ :10 rest, 50 primary kick FAST with boards
1:00 rest, check HR
LONG SWIM-
3 times through...
250 IM swim- 50 fly, 100 back, 50 breast, 50 kick free on back (UDK!)
250 swim free br 3- 150 smooth, 100 giddyup- target mile pace here
50 kick FAST with boards
1:00 rest after 3rd time through, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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