1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
All one set, straight through to the 25's kick...
3 x 100 @ 1:45- 25 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill, 50 choice kick on back easy/FAST by 25's- focus on UDK's off the wall
2 x 150 @ 2:40- 50 swim neg split in primary stroke, 25 drill- NO FREE
10 x 50 swim primary stroke NO FREE (build to FAST)/free by 25's @ :50- except #'s 3, 6 & 9 are swim/kick by 25's- also in primary stroke NO FREE
12 x 25 kick with boards (middle 4 x 25 are on back)-
go odds @ :45, evens @ :25
1-4 are free; 5-8 are breast kick on back (UDK!); 9-12 are in primary stroke NO FREE
1:00 rest, check HR
With shnorkels:
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
After #3, check HR & get right into...
1 x 200- drill/skulling by 25's (no shnorkel)
1:00 rest, check HR again
Until 6 p.m., finish up with...
4 x half pool sprints @ :40
1 x 50 drill @ 1:00 (same stroke as the half pool sprints)
2 x 25's swim FAST for time from a dive (walk back around)
100 easy drill before you get out. Do an excellent job with your HW tonight, gt excited to race this weekend! Remember, tomorrow is from 4:30-5:30 p.m. Have a great day!
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