1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest
16 x 75 in sets of 4-
1&2, 25 breast kick with boards, 50 2 kicks 1 pull breast drill @ 1:25
3- 25 breast pull with dolphin kick, 50 breast swim @ 1:15
4- swim breaststroke, get time & descend 1-4, @ 1:10
Check HR after #16, then...
2 x 300 @ :10 rest as follows:
25 swim breast, 50 neg split free (#1); then (#2) 50 swim breast (neg split), 25 catchup free drill (focus on kick)
1:00 rest, check HR
With boards where noted:
The HOUR OF POWER (modified)-
60 x 50 kick@ 1:10 as follows:
1-3 descend 1-3 to all out juicy FAST!
#4- kick/swim by 25's
5&6, all out FAST @ :10 rest (@ 2:20 total time)
Odd rounds with boards, even rounds on back
Finish up with 6 x 50 drill/swim or drill/skulling (odds & evens) @ 1:05
Wear your sunscreen today & drink plenty of water. Tomorrow morning at the Big Pool right at 5:45 a.m. Have a great day!
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