1 x 900- 200 drill/swim by 25's, 100 kick on back- focus on UDK's
1:00 rest
15-20 minutes as you feel, include some "4th best stroke"
Finish with 6 half pool sprints- all kick, partner style @ :35 or :40
1:00 rest
15 x 50 kick @ 1:00- 1 FAST 1 easy, bank the rest
1 x 300 drill/kick on back choice by 50's
6 x 100 swim or pull free with shnorkels & choice equipment @ 1:30 desc 1-3's
1:00 rest
2 sets of (1 free, 1 primary kick or choice kick, but NO FREE)
3 x 150 kick on back desc 1-3 @ 3:00, focus on UDK's and make #3 juicy! Get time
4 x 50 choice @ :10 rest AR
Pseudo BROKEN 200 Kick: 75 kick FFT-50 easy choice @ 3:00/75 kick FFT- 2 x 75's should add up to faster than the 150's on your back above
Warmdown well before you get out so your ready for RACE DAY tomorrow morning. Do an excellent job with your HW tonight and take care of yourselves away from the pool. Have a great day!
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