1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 100 @ 1:50- 50 2 dolph kicks 1 pull breast drill, 50 choice drill NO FREE
6 x 75 @ 1:20- 25 kick FAST choice on back, 50 swim breast/free by 25's
9 x 50 @ :50 (@ :55 for Lane 1) swim breast/free by 25's, except #3 is kick FAST for time with boards (desc the 50's swim 1-2)
1:00 rest, check HR
From the bulkhead, 8 rounds of:
1 x 25 vertical egg-beater kick
1 x 25 race UDK with a partner in your lane (take a breath as needed, but finish with UDK)
Then...
3 x 5 minute kicks @ 6:00- kick on back for odds, #2 with boards- increase distance kicked in each 5:00
Check HR
With fins, finish up with...
6 x 150 swim @ 2:40 descend 1-3 (free) and 4-6 (NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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