1 x 600- 300 swim freestyle, 200reverse IM drill, 100 kick on back- 4 UDK's off each wall
1:00 rest
2 sets of, all @ :10 rest...
2 x 100- 50 choice free drill, 50 choice drill NO FREE
6 x 25- odds- skulling (bend elbows, feel water on hands & forearms), evens- drill in primary stroke
1 x 100 kick on back- 4 UDK's off each wall; build even 25's
Check HR after each set.
LONG SWIM:
6 times through-
100 IM swim- 25 fly, 50 back, 25 breast
50 kick FAST free with boards
150 swim free br 3, desc the 3 x 50's 1-3 to something juicy
Desc the 300's 1-3 to 90-95% effort
Check HR
With shnorkels, until 6:00 p.m. finish up with:
2 x 75 swim free desc 1-2 @ 1:15- take shnorkels off after #2
3 x 50 swim back/breast by 50's @ :55 descend (tempo on back, legs on breaststroke); even rounds @ :45
Quickly put on shnorkels for next 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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