1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/"blow it out the back" fly drill, by 25's
1:00 rest
4 sets of 4 x 50:
1-2, drill/kick by 25's @ 1:00
3-4, swim/kick by 25's @ :55 (3rd & 4th sets @ :50)
Odd sets free, even sets primary stroke- NO FREE
After #16,
1 x 400- 25 choice skulling, 50 kick on back (4 UDK's off each wall), then last 25 from a dive swim build to FAST
1:00 rest, check HR
From mid-pool (VDK with hands behind head until :35), 4 sets of:
6 x 25 @ :35 (from mid-pool to wall/bulkhead & back)- dolphin/breast kick to scoreboard end, all free to bulkhead end
After #6, move to scoreboard end wall...
2 x 50 kick FAST @ :10 rest, 1st on back (UDK), 2nd with boards, all @ 2:00
After 4th set,
3 x 300 swim free with shnorkels, descend 1-3 to all out smoking FAST @ 4:30
Check HR
30 x 50 in primary stroke, all @ 1:00-
1 x 50 drill/swim by 25's
1 x 50 swim neg split
1 x 50 swim FAST
Every 3rd set of 3 x 50 can be choice
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual.
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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