1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's)
1:00 rest
6 x 25 kick on back @ :45- small FAST UDK to 8 yards off each wall!
3 sets of:
1 x 100 @ 1:45- drill/swim by 25's
2 x 75 @ 1:20- 25 kick with boards, 50 swim (same stroke as 100 above), desc 1-2 to juicy!
1 x 75 kick @ 1:20- 50 kick on back (focus on UDK's to 8 yards!), 25 kick free with boards
After 3rd set, check HR, then 1:00 rest
1 x 300 as follows:
75 kick/drill/drill, then hop out for last 25 swim from a dive build to FAST, all in 4th best stroke
1:00r est
LONG SWIM-
4 times through:
150 swim IM (50 of each stroke)
50 kick free on back (UDK's!)
150 swim free, big fat juicy NEG SPLIT, br 3 throughout
50 kick in primary stroke with boards, easy/FAST by 25's
100 swim in primary stroke- go to a hand touch to get time, descend this 100 1-4 to something FAST
1:00 rest after 4th time through
Until 6:30p, finish up with...
25's with fins @ :40- the usual, in sets of 4
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
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