1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 rounds of:
4 x 50 6ks back drill @ 1:05
6 x 25 sit & spin drill @ :40- except #3 is all kick FAST @ :25
3 x100 @ 1:30- 50 1/2 ra 1/2 la back drill, 50 swim backstroke (desc 50 swim 1-3) @ 1:50
No rest between sets, check HR after 2nd set
6 x 75 swim backstroke desc 1-2 @ 1:15; swim 3-4 @ 1:05; desc 5-6 @ 1:30
1 x 450 swim free br 3, desc the 150's 1-3 to what you can- get time
4 x 100 swim 75 back, 25 breast @ 1:45, desc 1-4
1 x 450 swim free as above- but faster, get time
4 x 150 swim 100 back, 50 breast @ 2:30, desc 1-3 to fastest of the day, get time
1 x 150 swim backstroke FAST for time
1:00 rest, check HR
3 sets of:
4 x 50 kick FAST/easy by 25's @ 1:00
4 x 100 swim freestyle at approximate pace @ 1:45
4 x 50 kick FAST 1st & 3rd (odds) or FAST turns (evens) @ 1:00
1 x 150 swim free FAST for time
1:00 rest between sets, check HR
4 x 50 easy drill/skulling by 25's @ :10 rest before you help with the lanelines. Be sure to hydrate effectively all weekend and wear your sunscreen if you have to be outside. Enjoy your day off tomorrow (except for drylands!) and be ready to train Sunday Morning at the big pool. Have a great day!
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