1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:05- 25 catchup free drill, 25 choice drill NO FREE
3 sets of:
3 x 75 @ 1:30- 25 kick with boards, 25 kick on back (UDK past flags!), 25 drill in primary stroke NO FREE
1 x 75 @ 1:20- 25 kick FAST with boards, 50 swim in primary stroke neg split
1 x 150 swim free br 3, get time & desc 1-3
Check HR after 3rd set.
4 rounds of:
3 x 150 swim free br 3/NO FREE/free br 5 by 50's @ 2:20- focus on head position, body position & UDK;s past the flags
1* x 75 kick FAST for time with boards @ 1:30
*add 1 x 75 kick in each round (so 4 x 75 kick in 4th set)
NO REST BETWEEN SETS so you can keep moving & stay warm; check HR after last 75 in each round
Until 8:00 a.m., finish up with...
250's swim free with shnorkel & choice toys, descend 1-3's @ 4:00
100 easy drill before you get out. Do an excellent job with in school today & get excited to race this weekend. Have a great day!
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