1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 x 300 @ :15 rest as follows:
#1- 50 catchup free drill, 50 swim free br 3, 50 kick neg split on back (UDK!)
#2- 100 kick IM order (by 25's) with boards, 50 drill/swim by 25's in primary stroke
2 x 125 @ 2:15-
25 kick breast with boards build to FAST
50 drill/swim (build) by 25's in primary stroke, NO FREE
50 kick on back easy/FAST by 25's (UDK!)
1:00 rest, check HR
4 sets of:
12 x 50 @ :55 as follows (try the 4th round @ :50):
3 swim free br 3/5 by 25's, 1 kick on back (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (1st set 50/2 x 25....2nd set is 25/50/25.....3rd set is 2 x 25/50; 4th set is 4 x 25 @ :10 rest)
:30 rest between sets, check HR after every Broken 100.
With fins, until 6:00 p.m., finish up with...
4 x 25 as follows:
1-2, 15M swim FAST, 10M drill- all @ :40
#3-swim all FAST @ :30
#4- all kick FAST @ :20
Do an excellent job with your HW tonight, get excited to race in December. Have a great day!
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