1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:
12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR
Until 6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
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