1 x 600- 300 free/300 IM drill
1:00 rest
4 x 100 @ 1:45- drill/kick on back by 50's (UDK's!)
6 x 50 swim/kick by 25's @ :55- desc 1-3 free, 4-6 primary stroke NO FREE
1 x 450- 50 swim/drill (build to FAST turn), last 25 of each 75 kick build to FAST from a dive
1:00 rest, check HR
Kicking "ladder" 100's-
1- 25 kick/75 swim
2- 50/50 swim
3- 75/25 swim
4- all kick
#5- swim free br 3 @ 1:10
1-4 start out @ 1:45, then get :05 FASTER by round- how low can you go?!?
With fins, finish up with...
75's breast pull with dolphin kick & FLIP TURNS, desc 1-3's to all out FAST
150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited for the LONG SWIM tomorrow. Have a great day!
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