1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 75 @ 1:20-
odds, 50 ra2 la2 free drill, 25 fly kick onside
evens- 50 1/2 ra fly 1/2 la fly, 25 kick free on back choice (build)
9 x 50-
2- 25 fly pull with free kick, 25 choice drill (can be other stroke) @ 1:00
1- swim/kick fly by 25's @ :50
1 x 300- 50 kick neg split (focus on 4 UDK off each wall), 25 swim fly from a dive, build to FAST
1:00 rest, check HR
16 x 100 in sets of 4-
1- 25 swim fly br 1/1, 75 kick on back IM order by 25's @ 1:45
2- all kick, 25 dolph kick with boards, 50 on back (4 UDK), 25 kick breast with boards @ 2:00
3- BROKEN KICK with boards 25/50/25 @ :10 rest, all @ 2:15- check HR
4- swim IM @ 1:30
No rest between sets, except 1:00 rest after #8, check HR
With fins, 6 rounds of:
4 x 25 @ :40- odds swim 15/10, evens all FAST swim
1 x 50 kick FAST dolphin kick on back @ :40
Change strokes on 25's from round to round
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race next weekend. Have a great day!
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