1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 25 @ :40- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ 1:00- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:25- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with
arms towards the ceiling (the longer you do your UDK's, the less you
have to kick with your arms in the air)
Check HR & take fins off
4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:15 (@ 1:25 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :55; even rounds @ :50
Until 6:00 p.m.,
4 x 25 swim @ :40 (odds ) or :20 (evens
4 x 25 kick with boards; odds @ :40, evens @ :25
:20 extra rest
1 x 100 kick FAST for time on back, @ 2:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
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