1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00 freestyle- odds drill/swim, evens swim/kick by 25's
4 x 50 @ 1:00 primary stroke (NO FREE)- odds drill/swim, evens swim/kick by 25's
14 x 100 as follows:
odds- swim/kick by 50's (kick on back) @ 1:45
evens- kick with boards @ 2:00, descend 1-7, get your time for each 100!
1:00 rest, check HR
With fins:
18 x 25 in sets of 6, will change by sets of 6, but will be fly drill or swim; in every set of 6, #'s 3 & 5 will be kick FAST @ :20- others are @ :40
Take fins off...
TEST SET:
3 x 350 swim IM desc 1-3 @ 6:00 (75 swim of each stroke, last 50 kick free with boards
1:00 rest
Until 10 a.m., finish up with...
75's pull free with shnorkel (can use paddles if you'd like) @ 1:15, desc 1-2
1 x 50 swim free br 3 (swim, no equipment for this 50) @ :35
1 x 100 swim/kick by 50's in 4th best stroke, desc 1-2's
:30 rest between sets to get pulling equipment back on.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Get excited to race next weekend. Have a great day!
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