1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
3 x 25 choice breaststroke @ :35
1 x 75 kick/drill/swim by 25's backstroke @ 1:20
3 x 100 @ 1:45- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's
No rest between sets, check HR after 2nd set
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
Until 7:15 a.m.,
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke, desc 1-3 @ 1:45
Evens- swim free br 3 at pace (3 mile pace, 3 1000 pace, 3 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 7:12 a.m. Do an excellent job in school today, and with drylands tonight. Remind your parents about Coffee please (tonight while you're at drylands) & get excited to race this weekend. Have a great day!
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