1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 fist free drill br 3 @ 1:00
6 x 25 @ :35- ra2 la2 free drill, build kick
8 x 75 as follows:
1-2, 25 swim free br 3 build, 50 drill in primary stroke NO FREE
3-4, 25 fly pull with free kick, 50 swim (build)/kick by 25's in primary stroke NO FREE
1:00 rest, check HR
With boards where noted, 5 sets of:
3 x 50 kick free/breast by 25's @ back, @ :50- focus on UDK
3 x 25 kickwith boards all out FAST @ :40- except #2 is @ :20
1 x 75 kick IM with boards @ 1:30- FAST
No rest between sets, check HR after each 75.
TEST SET- in heats:
1 x 2000 swim free for time (Lane 1 goes 1650)
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do an excellent job with drylands today, and your HW. Have a great day!
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