1 x 600- 300 swim free, 300 reverse IM drill- your choice, mix it up.
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3v, 25 choice drill, NO FREE
8 x 50, all swim/kick by 25's; odds are free br 3, evens are choice NO FREE
4 @ :55
4 @ :50
1:00 rest, check HR & get water
All @ 1:00 rest,
20 minute swim- at least 300 free before changing strokes, then 200 before changing back to free
15 minute pull free with shnorkel- steady head position, roll hips evenly throughout
10 minute kick- 150 on back, 100 with boards- focus on UDK's, pushing "back" with feet on any breaststroke kick
3 x 50 easy free/choice by 25's @ :55
Check HR
Talk about the meet- what did you like best? What did you like the least?
Get excited for a full week of training, including drylands. Do an
excellent job with your HW tonight & wear your sunscreen if you have to
be outside. Have a great day!
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