1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins- breaststroke drilling- 50's in sets of 4 (different by round of 4)
Take fins off for 3 x 200 @ :20 rest, drill/swim breaststroke by 50's
1:00 rest
3 sets of:
4 x 50 kick @ 1:10 (minus :05 by set) with boards- 2nd set on back, focus on UDK
3 x 100 swim breast/free by 50's @ 1:50, desc 1-3 (2nd set @ 1:40, 3rd set @ 2:00)
4 x 50 swim free br 3 @ :50 (:55)- gets :05 faster by round
:30 rest
1 x 100 kick FAST for time with boards, breast/free by 50's
1:00 rest between sets, check HR
Until 6:00 p.m., finish up with (with boards for kick)...
4 x "out & backs" to 15M kick @ :50, dolphin kick/breast kick, with forward ss at 15M mark (kick will be different by round)
1 x 100 swim free br 3/kick NO FREE by 50's- get time, focus on UDK off each wall.
:30 rest between sets, check HR
100 easy drill before you get out to help with lanelines. Make sure you're drinking plenty of water & do a great job with your HW tonight. Have a great day!
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