1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
4 x 150 @ :10 rest-
odds, 50 ra2 la2 free drill, 25 breast kick on back
evens, 50 choice drill in primary stroke (NO FREE), 25 kick free on back build
Check HR, then everybody together...
15 x 50 @ :50 (or @ :55 if needed)-
1&2, swim free/primary by 25's desc 1-2
#3- all kick on back, focus on UDK's & hustle to make the interval
1:00 rest after #15, check HR, then...
3 x 200 kick @ 4:00-
100 choice on back, 100 IM with boards
Desc 1-3 to what you can; #3 should be FAST
1:00 rest, check HR
5 sets of:
3 x 100 swim free @ 1:25 (lane 1 @ 1:35)- strong neg split, except #2 is swim/kick on back by 50's
3 x 50 swim in primary stroke desc 1-3 @ 1:10 (3rd set can be freestyle on these 50's)
No rest between sets, check HR when you finish each round.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race in two weeks. Have a great day!
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