After drylands (w/Jr. Silver)...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (UDK's!)
1:00 rest
8 x 25 @ :45- odds are body position kick, evens are choice kick on back- but FAST UDK to 10yards
6 x 100 @ 1:50-
odds- 75 drill/swim/drill by 25's, last 25 is kick build to FAST - no FREE on even 100's
9 x 50 as follows:
1&2- swim IM order by 25's @ :55,
#3- swim free br 3 @ :40
1:00 rest
LONG SWIM-
6 times through
100 swim free br 3- target mile pace (1000 free pace + :02 seconds)
100 swim back/breast by 50's (this is a 150 in even rounds, 75/75)
100 kick- 50 on back (UDK past flags!), 50 with boards- always FAST
1:00 rest after 6th time through, check HR
If there is time, work on starts before you get out.
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!
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