1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 50 6ks back drill @ 1:00 (4 x 25 sit & spin back drill in 2nd set @ :35)
2 x 100 @ 1:45- 50 ra/la back drill (by 25's), 25 swim back (tempo), 25 kick FAST on back
4 x 50 swim backstroke @ :50 (@ :45 in 2nd set)
No rest between sets
15 x 50 kick in sets of 3:
1-2 descend to what you can, focus on UDK, @ :55
#3- FAST with boards, free/breast by 25's @ :45
1:00 rest, check HR, then get fins;
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3 @ 1:10; middle 3 @ 1:00, last 3 desc @ 1:20
Check HR, take fins off
3 sets of:
3 x 100 swim back/breast by 50's @ 1:25 (swim IM style)
3 x 100 swim back/breast by 50's (same IM style) @ 1:45, desc 1-3's to something juicy!
No rest between sets, check HR after 6th 100 in each round.
Until 7:15 a.m., finish up with...
50's 200 GP in primary stroke, alternate 4 @ 1:10, 4 @ :10 rest
100 easy drill before you get out . Do an excellent job in school today and get excited to race next month. Have a great day!
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