1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
18 x 50 in sets of 6:
1-6 @ 1:00- drill/kick by 25's, except #'s 3 & 6 are all kick on back (UDK)
7-12, swim/kick by 25's @ :55, desc 1-3 (free) and 4-6 (primary stroke)
13-18, all kick desc 1-3 on back (UDK) @ :55, and with boards for 4-6, who can make them @ :50?
1 x 600 pull with shnorkel, desc the 200's 1-3 to something juicy
:30 rest, check HR, then...
1 x 200 easy kick/skulling by 25's
1:00 rest, check HR again
With fins, 6 sets of:
4 x 25 @ :40 (the usual)
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
1 x 50 LB/swim by 25's FAST @ 1:00- how close can you come to your time on the first 50?
Odd rounds free, even rounds primary stroke
Take off fins after 6th set, 1 x 200 drill/skull by 25's
Until 7:00 a.m.:
4 x "out & backs" kick with boards, different by round, @ :40
:20 extra rest
1* x 50 kick FAST for time on back (with boards on the way back down) @ 1:00
*add 1 x 50 kick each round up to 3 (2 rounds @ 3), then back down to 1
No rest between sets
At 7 a.m., go 100 easy drill, then work on starts until 7:15 a.m. Do an excellent job in school today, get excited to race this weekend. Have a great day!
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