1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 25 @ :35- ra2 la2 free drill
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 kick on back choice/breast by 25's (UDK past flags), 50 swim (build to FAST turn)/drill by 25's
9 x 50 swim/kick by 25's in primary stroke in sets of 3:
1-3 @ :55 (descend)
4-6 @ :45- make interval (go @ :50 if necessary)
7-9 @ 1:00 desc 1-3 to something juicy!
1:00 rest, check HR
LONG SWIM (IL- skip this and go straight to the...25's/75's/100 kick FAST)-
5 times through:
75 swim IM by 25's (NO FREE)
50 kick on back neg split & focus on UDK's
50 swim in primary stroke at 200 Goal Pace (NO FREE)
125 swim freestyle br 3- middle 25 br 5
Check HR after 5th time through
Until 6:00 p.m., finish up with...
4 x 25's kick with shnorkels & boards FAST @ :40- IM order by round (fly kick in 1st round, breast kick in 2nd round, etc)
2 x 75 swim free with shnorkel @ 1:10
1 x 100 kick FAST for time on back @ 2:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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