Tuesday, December 6, 2016

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 @ :35- 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 @ :35- 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 @ :35- 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 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 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 in school today and get excited to race this weekend. Have a great day!