1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill (keep head still, roll hips), 50 choice drill in primary stroke NO FREE
6 x 50 swim free build, 25 choice different drill in primary stroke @ 1:00
3 x 100- 25 kick on back build (UDK), 50 swim primary stroke neg split, 25 kick primary stroke on back, desc the 25 primary kick 1-4 @ 1:50
9 x 50 as follows:
1-2, swim choice/primary stroke by 25's, desc 1-2 @ :55
#3- swim/kick by 25's in primary stroke @ 1:00- get time, desc 1-3 to what you can.
1:00 rest after 9th 50, check HR
With boards where noted, 3 sets of:
4 x 25 kick all FAST with boards @ :45- except #3 is @ :25
4 x 75 @ 1:25- 25 breast kick with boards build to FAST, then 50 kick on back (last 25 is kick 4th best stroke)
2x 100 swim/kick on back by 50's in primary stroke (except can be free in 2nd set) descend 1-2 @ 2:00
:15 extra rest after #2
BROKEN 75 kick with boards: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest between sets, check HR
If there is time- with fins, finish up with...
25's @ :40-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST
Change strokes after every 6 x 25
100 easy drill before you get out. Do an excellent job with your HW tonight- and remember, REGULAR DRYLANDS on Tuesday Night. Get excited to race this weekend & have a great day!
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