1 x 600- 300 swim free, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick build to FAST (UDK's!), 50 drill in primary stroke
6 x 25 @ :40- breast pull free kick
6 x 50 @ 1:00- 25 sit & spin back drill, 25 kick free head out build to FAST
10 x 25 kick with boards @ :40 (odds, go 15/10) or :25 (evens, all FAST)- last 4 x 25 on back
1:00 rest, check HR
LONG SWIM-
3 times through:
1 x 150 swim IM- 25 fly, 50 back, 50 breast, 25 free
1 x 50 kick FAST free with boards
1 x 150 kick on back- fly, free, breast by 50's- neg split each 50
1 x 150 swim freestyle br 3- big, fat JUICY negative split
1:00 rest, check HR after 3rd time through
If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4
150 easy drill/skulling by 25's before you get out. Do an excellent job on your HW tonight & get excited to race this weekend. Have a great day!
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