1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
12 x 75 as follows:
1-2's, 50 6 kicks-3strokes free drill, 25 kick on back, 4 UDK's past the flags @ 1:20
3-4, 50 kick neg split (4 UDK's past flags), 25 drill in primary stroke NO FREE @ 1:15
12 x 100 in sets of 3:
1- swim free br 3 @ pace- pick mile/1000/500 & stick with it, @ 1:40
2- swim 25 primary build to FAST turn, 50 free br 3, 25 kick on back @ 1:50
3- all kick FAST for time @ 2:00 with boards
1:00 rest, check HR
3 sets of:
1 x 400 swim IM- except 100 is kick (w/boards-on back by 50's), @ 6:30; (#1 is fly kick/300 swim)
4 x 50 swim at 200 Goal Pace @ 1:10- interval gets :05 faster by round, hold pace throughout.
No rest between sets, check HR throughout.
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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