1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
3 sets of:
6 x 25 as follows:
1-4, alternating fly drill (ra2 la2 fly) and swim fly @ :40/:30/:40/:25
5-6, kick with boards @ :40/:20
After 3rd set, take :30 rest to check HR, then...
15 x 50 as follows:
3- swim/kick fly by 25's @ :50
2- swim fly/free by 25's @ :45 (2nd set @ :40, 3rd set @ :35!&!^&*!)
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim backstroke, desc the 3 x 50 to what you can focusing on tempo & UDK's
100 breaststroke (drill-swim build to FAST by 25's)
50 kick free with boards, always FAST
Check HR after 6th time through
Finish up with...
4 x 75 swim free br 3 @ 1:10 desc 1-4 to FAST, except #3 is @ :55
Take :30 extra rest- check HR & put fins on, then...
3 x 75 @ 1:20 desc 1-3 to all out FAST- 50 swim in primary stroke (NO FREE), 25 kick on back
No rest between sets, kick off fins for 75's free.
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
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