1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- 25 dolph kick on side, 50 choice breast drill
6 x 25 @ :40- breast pull with free kick- except #3 & 5 are dolph kick FAST @ :20
4 x 50 @- 25 breast pull with dolph kick & FLIP TURN, then kick choice on back as follows:
#1- @ 1:00
#2- @ :50
#3- @ :40
#4- @ ????
1:00 rest, check HR & take off fins.
16 x 100 as follows:
#1- kick on back, negative split & focus on UDK @ 1:45
#2- swim breast/free by 50's @ 1:25
#3- all swim free br 3 # 1:15
#4- swim breast/free by 50's @ 1:25
1:00 rest after 1st & 3rd sets, check HR
With fins, until 6:30 p.m.,
6 x 25 @ :40 as follows:
1-4 @- odds 15/10; evens build to FAST finish
#5- all drill
#6- all swim FAST for time
1 x 50 LUNGBUSTER/SWIM FAST by 25's @ 1:00
odd rounds free, even rounds are NO FREE
100 easy drill/breast kick on back by 25's before you get out. Do an excellent job with drylands tonight & get excited to race this weekend. Tomorrow morning at One Loudoun, 5:45 a.m. Have a great day!
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