1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 150 @ 3:10- 100 drill/swim by 25's, then 50 kick with boards- descend the 50 kick 1-3; the 100 drill swim is free/NO FREE/choice by 150's
6 x 75-
odds @ 1:20- 50 2 kicks 1 pull breast drill, 25 dolphin kick on side;
evens @ 1:10- 50 swim breast/choice by 25's, last 25 kick on back- you'll have to hustle here!
1:00 rest, check HR
18 x 50 in sets of 6 as follows:
1-2, swim/kick (kick on back) freestyle @ :55
#3- all kick with boards @ :55
4-5, swim free/NO FREE by 25's @ :50
#6- all kick on back @ :50- focus on 4 UDK's off each wall
1:00 rest after 1st of round of 6, but NO REST between 2nd & 3rd round of 6.
Check HR after 1st set of 6 and after #18.
With fins:
9 x 100 @ 2:00 swim, descend 1-3's to something juicy! (1-3 are free; 4-6 are primary stroke NO FREE; 7-9 are swim choice).
With boards, until 6:00 p.m., finish up with...
4 x 1/2 pool sprints (kicking w/boards) @ :35- these are all one stroke (change kick by round), all FAST
1 x 50 @ 1:00- kick FAST for time on back, focus on the 4 UDK's off each wall
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
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