1 x 600- 300 swim free, 300 reverse IM drill- drill/kick on back by 50's
1:00 rest
6 x 100 @ 1:45-
Odds, 50 kick on back (focus on UDK past flags), 50 choice drill
Evens, 50 breast drill (2k 1 pull), 50 kick w/boards easy-FAST by 25's
3 sets of:
3 x 75 @ 1:20, 25 kick with boards, 50 swim in primary stroke, desc 1-3
1 x 200 kick for time (odd rounds with boards, 2nd round go on back), desc 1-3 to all out giddy up & go!
:30 rest between sets, check HR
After 3rd round, check HR, then go 1 x 50 easy choice; then...
1 x 75 kick FAST for time with boards (end up back at the starting end).
Check HR again.
Until 6:00 p.m., finish up with...
100 swim/kick on back by 50's @ 1:40
100 swim free br 3/NO FREE by 50's @ 1:30
100 swim free br 3 @ 1:15 (or @ 1:20)
Go one round of 3, then take :30 rest (check HR), then go 2 rounds continuously, then take 1:00 rest (check HR again)- repeat that until the end of workout.
Do an excellent job with your HW tonight, and with drylands. Start "getting your mind right" for long course training. Have a great day!
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