1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins:
12 x 25-
2- breast pull with free kick @ :35
1- kick FAST dolphin kick on back @ :20
9 x 75-
1-2, breast pull with dolphin kick & flip turns @ 1:20, desc 1-2
#3- kick choice with boards @ 1:00- hustle to make this interval
1:00 rest, check HR
6 sets of:
2 x 50 swim breast/free by 25's @ :55, desc 1-2 to what you can
2 x 25 kick breast with boards- #1 is 15 FAST 10 easy @ :35; #2 is all FAST @ :20!
1 x 50 @ 1:00 swim breaststroke @ 400 IM Goal Pace- should be juicy!
No rest between sets, check HR after 50 Breast
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
1 x 100 swim @ 1:30 (#1 is 25 fly/50 back, 25 breast; #2 is 25 back, 50 breast, 25 free, etc...)
2 x 25 kick FAST with boards- 1st set @ :45; 2nd set @ :35; 3rd set @ :25; 4th set back to :45, etc...
No rest between sets.
At 7:12 a.m., go 3 x 50 swim easy choice @ :55
Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & wear your sunscreen if you have to be outside. Have a great day!
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