1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 50 @ 1:00- swim free br 3, fist free br 3- count strokes for both 25's, how close are they?
4 x 75 @ 1:20- 25 6k skulling back drill, 50 kick on back neg split (UDK)
12 x 25 @ :40-
1&2- breast pull with free kick
#3- kick free/choice with forward ss at midpool- all FAST
2 x 200 @ :15 rest as follows:
100 kick choice on back (UDK past flags), 100 kick IM with boards, desc 1-2
1:00 rest, check HR
3 sets of:
1 x 75 kick FAST for time with boards- target 100 SCY goal time- @ 1:40
1 x 150 swim freestyle, get time & desc 1-3 to all out FAST, @ 3:00
3 sets of:
1 x 75 kick- as above
1 x 100 swim IM @ 2:00, desc 1-3, target half of 200 IM goal time
3 sets of:
1 x 75 kick- as above
1 x 50 swim in primary stroke NO FREE, @ 1:00, desc 1-3 to all out FAST
1:00 rest, check HR
Until 6:00 p.m., finish up with...
75's in sets of 6 as follows:
1&2- swim free with shnorkels @ 1:15 (or @ 1:20 if necessary)
#3- kick free with shnorkels & boards @ 1:15 (or @ 1:20 if necessary)
After 6 @ 1:15 (or @ 1:20), try 6 @ 1:10 (or @ 1:15), then 6 @ 1:05 (or @ 1:10)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for RACE DAY tomorrow. Have a great day!
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