1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
6 sets of:
1 x 25 @ :40- "fish drill" to the breakout, then choice fly drill
1 x "out & back" butterfly- forward ss at 15 yards, all @ :40 (kick back is dolph kick)
1 x 25 "body position kick" @ 1:00
1 x 25 swim fly build to FAST @ :40
No rest between sets of 6
Check HR after 6th set
4 sets of:
1 x 125- 25 kick on back, 100 swim free br 3/5 by 50's @ 2:00
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 75 swim IM (no free) @ 1:15 (gets :05 faster by round)
1:00 rest after 1st & 3rd set, check HR
Until 6:00 p.m., finish up with...
1 x 50 kick BIG negative split kick @ 1:00- focus on UDK's past flags
1 x 25 kick all out FAST (different by round) with boards @ :40 (interval may change by round)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow. Have a great day!
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