1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
12 x 50 in sets of 3-
2- drill/kick by 25's @ 1:00
1- swim/kick by 25's @ :50 (same stroke for all 3 x 50)
(1-3 free; 4-9 primary stroke NO FREE; 10-12 4th best stroke NO FREE)
3 sets of:
4 x 1/2 pool sprint kicks with boards @ :35 (2 at a time)
1 x 50 kick FAST on back @ 1:10- one at a time, focus on UDK past flags
1:00 rest, check HR
With boards:
8 x 75 kick @ 1:20/1:40 (odds & evens), odds are FAST, evens are 25 kick 50 drill
3 x 100 kick, BAE @ 2:30- all FAST
Check HR after easy 75's and each 100
Until 6 p.m.,
2 x 50 drill free @ 1:00
3 x 100 swim at free GP @ 1:40 (mile pace first; check HR after 3rd 100)
1 x 100 swim free @ 1:15
1 x 100 swim at free GP @ 1:40 (check HR after this 100)
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
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