1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest
3 sets of:
2 x 100 drill/swim by 25's @ 1:50 (free in 1st set, primary stroke NO FREE in 2nd set, choice in 3rd set)
1* x 100 kick on back @ 2:15, get time & desc
*add 1 x 100 in each set
No rest between sets, check HR after last 100 in eachc round
4 x 50 swim free br 3 @ :55, except #3 is @ :45 (Lane 1 @ 1:00 & :50)
1 x 100 @ 2:00- swim/kick on back by 50's in primaary stroke- about 80% effort here, get time
4 x 50 swim free with shnorkel @ :55, #3 @ :45 (L1- 100 & :50)
1 x 100 @ 2:00- swim/kick as above, faster
4 x 50 swim free br3 @ :50, #3 @ :40 (L1 @ :55 & :45)
1 x 100 @ 2:00- swim/kick as above, fastest of the set.
1:00 rest, check HR
LONG SWIM-
2 times through:
100 kick neg split with boards/50 swim fly/50 kick on back
100 kick neg with boards/50 swim fly/50 swim back
100 kick as above/150 swim IM/50 kick on back
100 kick as above/200 swim IM
Eyeball the clock afetr the first set and make the second set faster
Check HR after 2nd time through, then get fins
With fins, until 7:00 a.m., finish up with:
Out & backs @ :50- alternate fly drilling & fly swim/kicks (swim-kicks @ :40)
Warmdown before you get out to help with the lanelines. Do an excellent job in school for one more day, and get excited to race this weekend. Have a great day!
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