1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill (#2 is kick on back)
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill
4 x 75 @ 1:25- 25 kick free head out, 50 2 kicks 1 pull breast drill
6 x 25 @ :35 sit & spin drill
6 x 75 @ 1:15- by 25's:
odds- fly, back, breast
evens- back, breast, free
9 x 100 kick as follows:
1-3, kick with boards 50 free, 50 NO FREE @ 1:50, desc 1-3 if possible
4-6, kick choice on back @ 1:40- focus on UDK's
7-9 kick with boards choice (3rd 25 must be breaststroke kick) desc 1-3 to something juicy @ 2:00
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through
With fins, 24 x 25 in sets of 4:
1-2, swim 15M fast, 10M drill @ :40
#3- all swim FAST @ :40
#4- dolphin kick on back (UDK!) @ :20
odd rounds are fly, even rounds choice
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
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