1 x 600- 300 free (25 ra2 la2 drill, 50 swim), 300 reverse IM drill- each 100 is drill/drill/swim/skulling, by 25's
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:15- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then, get ready...
6 rounds of:
1 x 250 kick (different from round to round)
1 x 300 swim freestyle- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
LONG SWIM- until 7:12 a.m.,
150 swim backstroke (tempo), descend the 50's 1-3
100 breaststroke- drill/swim by 25's, build swim to FAST
50 kick FAST free with boards
Focus on UDK, tempo & kick; check HR at 7:12 a.m.
3 x 50 easy free/choice by 25's @ :55
Do an excellent job at school today- and with drylands tonight. Wear your sunscreen if you have to be outside. Have a great day!
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