1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 swim free/fist free drill- br 3 throughout, count strokes
3 x 150 @ 2:45- 25 ra2 la2 free drill, 75 swim free br 3 (FAST turns), 50 kick on back (UDK's!)
8 x 25 sit & spin backstroke drill @ :35- excpet #3,5 & 7 are kick FAST on back @ :20- get into those UDK's!
4 x 125 @ 2:15 backstroke as follows:
50 swim smooth & strong (check time), 25 6ks drill, 50 swim FAST- get time
1:00 rest, check HR
With buoys & shnorkels (where noted), 4 rounds of:
3 x 75's pull free (with shnorkels & buoys) @ 1:10
2 x 100 swim backstroke @ 1:40 as follows:
#1- 75 swim IM style, 25 breast kick on back FAST
#2- 75 swim FAST backstroke (race!), 25 kick FAST choice on back- focus on UDK!
24 x 25 kick @ :40- the usual, except
1st set of 4 with boards
2nd set of 4 with boards, TOMBSTONE
3rd set of 4 on back
Warmdown a bit before you get out. Do an excellent job with your schoolwork tonight & get excited for RACE DAY tomorrow. Have a great day!
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