1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR
6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.
TEST SET-
400 kick FAST for time free with boards
Make sure I get your time
Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards
150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!
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