1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00- 25 6ks/3strokes free, 25 2 kicks 1 pull breast drill
3 x 25 breast pull with free kick @ :35
1 x 75- 25 kick choice on back- UDK to halfway then build to FAST, last 50 swim breast/free by 25's @ 1:20 (gets :05 faster by round)
No rest between sets, check HR after 3rd set, then...
8 x 100 as follows:
odds- 25 swim fly (build), 75 kick on back- free/breast/fly by 25's, @ 1:45 (or @ 1:50)
evens- swim breast/free by 50's @ 1:30 (or @ 1:35)
1:00 rest, check HR again
8 x 200 as follows:
odds- on back, 100 kick free, 100 kick IM order by 25's, @ 3:45 (go @ 4:00 if needed)
evens- BROKEN (100/2 x 50; 50/100/50; 2 x 50/100; 4 x 50- all @ :10 rest) all FAST
8 x 50 swim 4th best stroke/choice by 25's @ :55
:30 rest
1 x 200 kick with boards choice FAST for time as follows:
75/:10 rest/50/:10 rest/75
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight
& get excited for IMX this weekend or our meet in February. Have a great day!
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