600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
9 x 50 @ 1:00- 2 kick on back descend, 1 drill choice
9 x 50 @ :55- 2 swim/kick by 25's, 1 all kick- big UDK's here!
9 x 50 @ :50 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 200 drill- skulling by 50's in primary stroke
1:00 rest, check HR again
With fins:
12 x 150 swim describe 1-3's to something JUICY all @ 2:40
Primary stroke NO FREE- free- choice - kick by sets of 3
1:00 rest, take fins off
Until 6:00 p.m. (25's kick are with boards):
1 x 100 @ 1:30 (Lane 1 @ 1:35)- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:40 (Lane 1 @ 1:45)- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
4 x 25 kick with boards- odd rounds all FAST partner kick @ :45 (RACE!); even rounds go one at a time, all @ :10 rest- all FAST!
1 x 100 swim free br 3 @ 1:15
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!
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