1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
5 x 200 @ :10 rest-
odds- kick on back, desc 1-3; focus on 4 UDK's off each wall
evens- swim (build)/drill by 25's in primary stroke, NO FREE
1:00 rest, check HR
6 sets of:
4 x 50 kick @ 1:00, UDK to 10 meters, then kick IM order by 25's (with boards in even sets)
1 x 5:00 minute swim, increase yardage 1-3 & 4-6; 1-3 are free, 4-6 are choice
Until 9:30 a.m., finish up with turns from 15 meters, IM order (transition)
100 easy drill before you get out. Do an excellent job with your HW this weekend and get excited for SCY training next week. Have a great day!
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