1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Focus on fast, smooth breakouts, efficient turns and making sure your stroke is technically sound.
4 x 75 @ 1:25- ra2 la2 free drill, choice drill in primary stroke NO FREE, breast kick on back- by 25's
4 x 50 @ 1:00- swim free, fist free drill- br 3 for both & count strokes
3 x 150 @ 2:40- 50 swim free br 3/5 by 25's, 100 swim/kick by 25's in primary stroke NO FREE
8 x 50 swim IM order by 25's @ :55
8 x 1/2 pool sprints @ :30- 4 primary stroke, 4 choice
1 x 400- 25 choice kick on back (UDK's) or with boards- build kick to FAST, then 25 choice skulling
1:00 rest, check HR
With fins, 24 x 25 @ :45 in sets of 4: the usual!
Odd sets of 4 are free, even sets of 4 are NO FREESTYLE
Until 5:45 p.m., work on starts
100 easy drill before you get out. Do an excellent job in school today and get ready to race this weekend. Have a great day!
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