1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 catchup free drill, 50 2 kicks 1 pull breast drill
1 x 200- drill/kick by 25's, build the kick to FAST
1:00 rest
LONG SWIM-
2 times through (900 total, 2 times through):
600 as follows,
-100 swim IM
-100 kick (25 FAST w/board, 50 on back- UDK to halfway. 25 kick FAST w/boards)
-100 drill/swim (FAST on the swim) by 25's in primary stroke NO FREE
300 swim free, should be at a pretty good clip- guys trying to break 3:30, ladies trying to break 3:45
Check HR after 2nd time through
Until 6:00 p.m., finish up with...
25's kick w/boards in sets of 2 as follows:
1&2- kick 1/2 free, 1/2 breast- all FAST with forward somersault at midpool @ :45
3&4- kick all FAST in primary stroke @ :10 rest- all @ 1:30
1 x 50 drill in primary stroke after every third round of 4 x 25's @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and with your drylands. Have a great day!
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