1 x 600- 300 swim freestyle, 300 reverse IM- 75 drill, last 25 of each 100 is kick on back
1:00 rest
2 sets of:
4 x 75's @ 1:20- drill/drill/kick on back by 25's (NO FREE in 2nd set)
3 x 150 @ 2:40- 100 swim (free/NO FREE by 50's), 50 kick on back neg split (@ 2:25 in 2nd set)
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 25 kick on back build (UDK), last 25 swim in primary stroke build to FAST
Take :30 rest after 1st set & check HR, then continue into 2nd set.
3 sets of:
1 x 100 @ 2:15- drill/skulling by 25's (first set can be free, 2nd & 3rd sets are primary stroke)
6 x 50 @ 1:00- odds are swim (build), drill by 25's; evens are 200 GP
Check HR after each round; after 3rd set...
12 x 1/2 pool sprints @ :30
Finish up with starts & turns
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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