Monday, November 28, 2016

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
4 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

6 sets of:
12 x 50 @ :55 as follows (2nd round @ :50; 3rd round @ :45):
3 swim free br 3/5 by 25's, 1 kick (UDK!)
2 swim 2 kick
1 swim 3 kick
:30 extra rest
BROKEN 100 kick- different by round (50/2 x 25....25/50/25.....2 x 25/50)
:30 rest between sets, check HR after every Broken 100.

With fins, until 7:15 a.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 in school today, get excited to race in December. Have a great day!