1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling- by 25's
1:00 rest
With fins:
6 x 75 @ 1:20- 25 fish dolphin drill, 25 ra fly, 25 la fly
8 x 25 @ :35 fly pull with free kick- except #'s 3 & 7 are FAST dolphin kick on back @ :20
4 x 50 @ 1:00- "blow it out the back" fly drill/choice by 25's
1:00 rest, check HR & take fins off; then...
8 x 75 as follows:
odds- 25 swim fly build to FAST turn, 50 choice @ 1:10 (1:15)
evens- swim back/breast ("IM style"), kick free on back @ 1:10 (1:15)
Last 4 x 75 are :05 faster
1:00 rest, check HR
3 rounds of:
(3&1, two times through)
3 x 100 swim 25 fly, middle 50 free br 3/5, last 25 choice NO FREE @ 1:25 (or @ 1:40)
1 x 125 swim free br 3 @ 1:25 (@ 1:35 or 1:40)
After 2nd time through...
1 x 175 swim free br 3- like a 200, 100 s&s, 50 GO, last 25 big kick- target 200 Goal Time, @ 3:00
4 x 50 kick on back @ :55- race pace backstroke turn & breakout (JUICY UDK's!)
1:00 rest between sets, check HR
Until 7a/7:30a, finish up with...
4 x 100 kick @ 1:40- 25bo/50ba(UDK)/25bo- desc 1-4
:15 rest, get a partner...
4 x 25 partner kick @ :40, except #3 is @ :25
:30 extra rest...
1 x 50* kick FFT @ 1:00
*add 1 x 50 to distance each round.
150 easy drill/skulling before you get out. Do an excellent job in school today and get excited for Round II tonight, and RACE DAY tomorrow. Have a great day!
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