1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 6:00 p.m.:
4 x 25 kick with boards- ss at midpool, all @ :40
1 x 200 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited to race this weekend. Have a great day!
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