1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM's, all drill
1:00 rest
3 sets of:
3 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast kick on back- 4 UDK's off the wall!
2 x 100 @ 1:45- 50 choice drill in primary stroke, 50 kick on back choice/4th best stroke by 25's- no free kick for 4th best stroke, and 4 UDK's off each turn!
1 x 150 kick with boards- go IM order/choice by 25's (fly-choice, breast-choice, free-choice), get time & desc 1-3
:30 rest between sets, check HR
After 3rd set, take :30 rest, then get right into...
4 sets of:
4 x 1/2 pool sprint kicks @ :30 with boards- race side by side here, two at a time
1 x 50 swim/kick on back FAST @ 1:00 in primary stroke, NO FREE; go side by side here if you can
No rest between sets.
LONG SWIM-
5 times through:
1 x 100 swim IM (add 100 to each round, up to 400- twice, 2nd 400 is 4 x 100 IM's)
1 x 50 fly/breast kick by 25's with boards, FAST
1 x 50 kick free on back- STRONG negative split, and 4 UDK's off the turns!
Check HR after 5th time through
1:00 rest- check HR
Until 7:15 a.m., finish up with...
3 x 50 swim backstroke/kick on back (dolph or breast kick, NO FREE) @ :50 (@ :55 if needed), desc 1-3 to what you can
2 x 75 swim backstroke @ 1:30, desc 1-2 to something juicy!
No extra rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excited for IMX this weekend. Have a great day!
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