1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick with boards
1:00 rest
2 x 200 @ :10 rest- 50 fist free drill (br 3), 50 choice drill NO FREE
6 x 75 @ 1:30- 25 breast kick on back- 50 choice drill/swim by 50's.
4 x 100 swim/kick by 50's (choice) @ 1:45
12 x 25 kick with boards:
1-3, kick choice @ :40
#4- kick all Fast @ :25
1:00 rest, check HR
12 x 100 @ :1:25 as follows:
odds- 25 swim in 4th best stroke NO FREE, then 75 swim free br 3,5,3 by 25's
evens- 75 swim free br 3/5/3 by 25's.
1:00 rest
With fins:
18 x 25 @ :40 in sets of 3:
1&2- swim 15 yards FAST, last 10 yards are drill
#3- swim all out FAST
Change strokes after every 6 x 25.
100 easy drill before you get out. Do an excellent job with your HW this weekend. Get excited to race!
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