1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest
4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK), 25 choice drill in primary stroke @ 3:30
4 x 75 @ 1:25- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR
6 sets of:
2 x 75 kick on back desc 1-2 to FAST, good UDK's
1 x 100* kick FAST for time with boards @ 1:40
No rest between sets.
*In even sets, the 100 kick is 2 x 50 kick FAST with boards @ :10 rest, all @ 2:30
If there is time...
3 x 300 swim free with shnorkels desc 1-3 to something juicy @ 5:00.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
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