1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 25 @ :40- 6ks back drill
3 x 100 50 choice different back drill, 50 swim back neg split @ 1:50
2 x 200 @ :10 rest, 50 drill choice NO BACKSTROKE, 50 kick easy/FAST on back (UDK!)
1:00 rest, check HR
3 sets of:
8 x 100-
odds- 25 kick FAST w/boards (slides throughout the set)
evens- 25 swim in primary stroke (NO FREE), 50 swim choice (can be free), 25 kick on back
1 x 250 swim free br 3/5/3 by 75/75/100, desc 1-3 to something juicy- @ 3:20
No rest between sets.
Intervals:
odds/evens @ 1:25/1:35, or 1:30/1:40, or 1:35/1:45
Lane 1 can go 200 free instead of 250 to stay on the interval.
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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