1x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:30- 50 2 kicks 1 pull breaststroke drill, last 25 is kick on back build to FAST
Put fins on:
9 x 75 breast pull with dolphin kick @ 1:30 descend 1-3's, with FLIP TURNS
Check HR after #9
Focus on UDK throughout, descend the 200's to something smoking FAST:
8 x 50 breaststroke swim/kick on back @ :50
1 x 200 kick in primary stroke with boards @ 3:30, get time
8 x 50 kick on back @ :45 (Lane 1 go swim/kick if needed)
1 x 200 kick in primary stroke with boards @ 3:30, faster than #1
8 x 50 swim/kick by 25's @ :40 (Lane 1 go all swim if needed)
1 x 200 kick- as above, fastest of the day!
1:00 rest, check HR
6 sets of:
1 x 150 drill/swim in primary stroke @ 3:00
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00 (go @ :10 rest in 3rd & 6th sets)
"REVERSE BALLS"
In groups of 3 with one ball- winner of the first round sits out; loser of the 2nd round has to do a big nasty set- everybody else gets to do "the usual."
100 easy drill before you get out. Enjoy the day today- we all have a lot to be thankful for!
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