1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 6k switch back drill
1 x 200 @ 3:30- 50 swim neg split back, 25 choice back drill, 50 swim build back, 25 choice back drill, 50 swim FAST back- focus on 4 FAST UDK's off each wall
2 x 100 @ 1:50- 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill, 25 fly kick on side
1 x 300 swim- each 100 is 50 back, 25 breast, 25 kick free on back, desc 100's 1-3 to what you can
1:00 rest, check HR
15 x 50 in sets of 3 as follows:
1&2- swim back/breast by 25's @ :55 (desc 1-2 if you can, good UDK's)
#3- swim all backstroke with fast (IM- style) stroke tempo @ :45 (can anybody go this 50 @ :40?)
150 choice kick/skulling by 50's
1:00 rest, check HR
3 sets of:
1 x 150 kick @ 3:00- 50 FAST kick with boards, 100 kick on back (UDK's!)
1 x 150 kick @ 3:00- 100 kick FAST with boards, 50 kick on back (UDK's!)
1 x 150 kick all FAST with boards @ 3:00 (go 3 x 50 kick @ :10 rest in 2nd set)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Swim & Rock. Have a great day!
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