1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 25 "BPK" drill, 50 3 strokes-6 kicks free drill, 50 choice breast drill
4 x 25 @ :35- breast pull with free kick- fast to the front & flat at the end
2 x 75 @ 1:30- 25 breast kick on back (keep knees at surface as you start the kick), 25 choice breaststroke drill, last 25 choice skulling- feel water on hands & forearms, no "conductor drill"
After 2nd set, continue right into...
16 x 50 in sets of 4:
1- swim back/breast "IM style"
2- swim breast build to a FAST turn & STRONG 2nd 25
3- swim breast/free- big kick here
4- swim/kick breast- again with the kick...
Go 4 @ :55, then 4 @ :45; then 4 @ :55, last 4 @ :40
Check HR
A little bit of kicking...
2 x 75 kick on back @ 1:20 (@ 1:10 for Sr.G) desc 1-2, focus on UDK
1 x 50 kick FAST for time @ 1:00- this needs to be juicy FAST!
1 x 100...I'm open to suggestions...
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