600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
12 x 50 @ :55- 2 kick on back describe, 1 drill choice
12 x 50 @ :50- 2 swim/kick by 25's, 1 all kick- big UDK's here!
12 x 50 @ :45 with shnorkels- 2 swim free, 1 kick with boards
Check HR, then...
1 x 300 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
With boards where necessary (until 7:15 a.m.):
1 x 100 @ 1:25- 75 swim free br 3/5/3, last 25 swim in primary stroke NO FREE
1 x 100 @ 1:35- 75 kick on back (4 UDK), last 25 swim 4th best stroke NO FREE
6 x 25 kick various- different by rounds
1 x 100 swim free br 3 @ 1:10
NO rest between sets- check HR after 25's kick
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet this weekend. Have a great day!
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