1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:15- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST for time with boards @ 1:00- keep track of average time and fastest
1:00 rest
With shnorkels, until 10 a.m.:
2 x 50's swim free @ :50 desc 1-2 (Lane 1 @ :55)
1 x 75 swim free @ :50 (Lane 1 @ 1:00)
1 x 25 kick (build) free on stomach @ :30
1 x 50 kick FAST free with boards (and with shnorkels) @ 1:00- can you match your times from the Test Set?
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
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