1 x 600- 300/300- go drill/drill/kick on back/skulling by 25's
1:00 rest
7 x 100 @ 1:50-
odds free/4th best stroke drill by 50's
evens- 25 swim free build, 50 swim in 4th best stroke, 25 kick on back build
Check HR, then...
6 sets of:
4 x 75 kick @ 1:25- 25 with boards, 50 on back (UDK's!)- the 25 with boards is always FAST
3 x 50 kick FAST with boards @ :10 rest, add up time for 150 total.
1 x 175 swim free (some equipment- okay) FAST- should be FASTER than 3 x 50's add up
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at MAKO. Have a great day!
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