1 x 600- 300 swim free, 300 reverse IM drill- go kick/drill/drill/skulling by 25's
1:00 rest
4 sets of:
1 x 50 @ 1:00- choice drill/kick on back build to FAST (UDK's to 8 yards!)
1 x 75 @ 1:20 (1:30)- 25 ra2 la2 free drill, 50 swim/drill by 25's in primary stroke FAST turn
2 x 25 @ :40- sit & spin back drill, breast pull free kick drill, by 25's
No rest between sets, check HR after 4th set
LONG SWIM-
4 times through:
150 swim- 75 back, 75 breast- "IM style"
100 kick W/boards- IM order by 25's; pretty good clip to start, but desc 1-4 to something JUICY!
250 swim free br3 or back (same for all 4 rounds), desc 1-4
Check HR after 4th time through
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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