1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x reverse 100's IM, all drill
1:00 rest
4 x 50 fist free br 3 @ 1:00
3 x 200 @ :10 rest- go drill-swim-drill-kick by 50, build the kick
8 x 25 kick on back @ :35- focus on FAST UDK's & breakouts, then easy to the end
12 x 75 in sets of 4-
1-2, 50 swim free-primary by 25's, then 25 kick with boards @1:15, desc 1-2 if you can
3-4, 25 kick on back, 50 swim IM order by 25's @ 1:15
1:00 rest afte #12, check HR
Anybody going to NCSA's- go 100 easy drill & hop out!
LONG SWIM-
6 times through:
250 swim free br 3, middle 50 build, last 100 strong br 5
100 swim IM (desc 1-3's)
50 kick FAST free/4th best kick with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
50's with shnorkels-
3 pull @ :50, 1 swim @ :35
Check HR after every 12 & take :30 rest
100 easy drill before you get out. Do an excellent job in school today, and with Drylands tonight. Safe travels to you & get excited to race this weekend. Have a great day!
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