1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary, one round 4th best stroke)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 3rd set, check HR & get shnorkels & boards
5 sets of:
4 x 25 "partner kick" @ :40, with one forward ss at midpool
1 x 100 swim free FAST @ 1:30
1 x 100 kick FAST for time on back- UDK past flags or it doesn't count, @ 2:00
No extra rest between sets
3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the "ususal!"
100 easy drill before you get out. Do an excellent job with school today, get excited to race this weekend. Have a great day!
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