1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 125 @ 2:15- drill/swim by 25's
5 x 25 @ :35- odds are kick (build), evens are swim FAST
No rest between sets, check HR after 2nd set. Then...
1 x 400 kick (4 UDK's off each turn), neg split each 100; odd 100's free, even 100's primary kick OR a different kick
1:00 rest
6 x 5 minute swims @ 6:00- increase your effort ("descend"); can be back on 4-6
After #3 & 6...
1 x 300 kick FAST on back, then with board
1:00 rest, check HR
3 sets of:
6 x 100 swim at freestyle pace @ 1:40
1 x 100 kick FAST for time on back- get time
1:00 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!
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