1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
16 x 75 in sets of 4 as follows:
1-4, drill free/drill NO FREE/fly kick on side @ 1:20
5-8, 25 2 kicks 1 pull breast drill, 50 drill/swim by 25's in primary stroke NO FREE @ 1:20
9-12, 25 swim breaststroke (build), 50 swim free br 3/5 by 25's @ 1:00 (Lane 1 @ 1:10)
13-16, swim IM (no free) @ 1:05 (Lane 1 @ 1:15)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00, 5 FAST 1 choice
odd rounds of 6 with boards
even rounds of 6 on back, focus on UDK
All 5 in each round must be the same kick, but you can change kick from round to round
If there is time,
1 x 900 swim free with shnorkels, desc the 300's 1-3 to something juicy.
100 easy drill before you get out. Do your HW tonight, even if you don't have school tomorrow. NO DRYLANDS tonight (enjoy the time off). Have a great day!
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