1 x 600- 300 swim free/300 swim reverse IM- go drill/kick/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, then 50 drill/kick fly- drill is fly pull with free kick
6 x 50 @ 1:00- 25 kick free head out (build), 25 swim fly - build to FAST
6 x 75 @1:20- 25 kick choice w/4 UDK's off the wall, 50 drill/swim by 25's in primary stroke NO FREE
8 x 100 @ 1:40- 25 swim fly build, 50 swim neg split in primary stroke NO FREE, 25 kick on back FAST
1:00 rest, check HR
6 sets of:
4 x "out & backs" kick with boards @ :40- dolphin kick out, backward somersault at mid pool, choice back to the wall- all FAST
4 x half pool sprints @:30
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 6th set
With shnorkels:
24 x 50 swim free, 2 @:50, 1 @ :40
Check HR after #24
With fins, finish up:
24 x 25 @ :40- the usual in sets of 4
100 easy drill before you get out. Do a great job in school today and get excited to race. Have a great day!
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