1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick free head out, 50 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:20- 25 kick on back (build), 50 drill in primary stroke NO FREE
3 x 100 swim/kick by 50's in primary stroke, desc 1-3 @ 1:50
3 x 100 swim/kick free by 50's @ 1:35, make interval
1:00 rest, check HR
With fins,
9 x 75 breast pull with doolphin kick (do flip turns) desc 1-3 @ 1:20, 4-6 @ 1:05- make interval; 7-9 desc @ 1:30
Check HR, then 75 choice drill back to the other end
1:00 rest
With boards- go 2 at a time
18 x 25 partner kick @ :45
odds- 1/2 free, forward somersault @ midpool, second 1/2 is breast kick
evens- straight kick (no somersault) choice
These are all FAST; change the "choice" kick on the evens after every 6 x 25's
Finish up with...
12 x 50 free with shnorkels as follows:
1-3, pull (paddles okay for odd rounds) @ :55
#4- swim free (still with shnorkel) @ :40
Work on starts until 6:00 p.m.
100 easy drill before you get out. Get excited to race this weekend- if you can, let me know how you do. Have a great day!
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