1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE
1 x 200 drill/kick by 25's in primary stroke NO FREE @ 3:30
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR
4 sets of:
With boards-
:45 kick build from moderate to strong, middle :15 is breast kick- stop wherever you are
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest- make your way back to the wall
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets
Until 6 p.m.,
12 x 15 yard sprints from a dive
If there is time, finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend and next. Have a great day!
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