1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 choice kick on back (4 UDK's), 50 catchup free drill (fist free br 3 in 2nd set)
4 x 50 @ 1:00- 25 drill/25 swim in primary stroke, NO FREE
4 x 1/2 pool sprints in primary stroke @ :30 (go 25's @ :35 swim build, FAD, in 2nd set)
No rest between sets, check HR after 2nd set
3 sets of:
1 x 200 swim neg split free br 3 (br 5 on 3rd 50) @ 2:50
1 x 200 swim free br 3, except 3rd 50 is swim in primary stroke @ 3:00
1 x 200 swim free br 3, except 3rd 50 is kick on back (4 UDK's off wall) @ 3:10
4 x 50 swim in primary stroke desc 1-3/4 @ 1:00 (swim IM order in 2nd set @ :45)
Check HR after each set.
Until 6:00 p.m., finish up with...
4 x out & backs kick @ :40 (different kicks by round) w/boards, backwards somersault @ midpool
BROKEN 100 kick: 25/50/25, all @ :10 rest
Check HR after each round.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for long course training. Have a great day!
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