1 x 600- 300 swim free, 200 reverse IM, 100 choice skulling
1:00 rest
4 x 100-
odds- fist free br 3, choice kick NO FREE on back (UDK past flags)- by 50's @ 1:45
evens- 25 swim free br 3 (build to FAST turn), 25 kick choice (build), 50 drill in primary stroke NO FREE- all @ 1:50
4 x 75 @ 1:20- 25 breast pull with free kick, 50 drill in primary stroke NO FREE
6 sets of:
2 x 25 @ :35- odds drill, evens swim build (odd rounds breaststroke, even rounds free)
1 x 50 kick @ :50 easy/FAST by 25's (odd rounds on back, even rounds with boards)
No rest between sets, check HR after 6th round
1:00 rest after 6th set
2 sets of (2nd set with fins, free):
3 x 150 swim desc 1-3 to FAST @ 3:00 (@ 2:40 in 2nd set)
100 drill/skull by 25's
4 x 100 swim desc 1-3, hold for #4 @ 1:50
100 drill/choice by 25's
5 x 50 swim desc 1-3, hold for #4&5, @ 1:10
200 easy drill/kick on back by 50's
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited to race in two weeks. Have a great day!
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