1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
4 x 50 @ 1:00- ra2 la2 free drill, dolphin kick on side, by 25's
4 x 75 @ 1:20- 25 kick free on stomach (build), 50 2 dolphin kicks 1 pull breast drill
4 x 50 @ 1:00- 25 fly pull with free kick, choice drill NO FREE by 25's
1:00 rest, take off fins
12 x 75 in sets of 4-
1-3, swim fly/breast/kick on back by 25's @ 1:20, descend 1-3 to what you can (4 UDK's)
#4- swim free br 3/5/3 by 25's @ 1:05 (or @ 1:10)
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ :45 (neg split), except #2 is @ :35
6 x 25 kick with boards, odds are 15/10 @ :40, evens are all FAST 1/2 free 1/2 breast @ :25 (go these as 4 x 75 kick on back @ 1:20 last 25 breast kick on back in 3rd set)
1 x 125 IM- 25 swim fly, 2nd 25 is from a dive kick on back, then last 75 swim back-breast-free
1:00 rest between sets, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for for the Intrasquad Meet on Saturday. Have a great day!
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