1 x 600- 300 swim freestyle, 300 reverse IM- all kick on back (UDK's!)
1:00 rest
3 x 150 @ :15 rest, drill/swim by 25's (go free/primary NO FREE/choice by 150's)
15 x 50 in sets of 3 as follows:
1-2, swim/kick on back by 25's, desc 1-2 to what you can
#3- all kick with boards (if you miss interval, go next round on back)
Start with 1st 3 @ 1:00, each round of 3 gets :05 faster (last round @ :40 will be tough!)
1:00 rest after #15, check HR
4 sets of (5 if we can swing it):
4 x 100 as follows-
odds- kick on back, except 3rd 25 is swim in primary stroke NO FREE
evens- all kick with boards, FAST
1st 2 x 100 @ 1:45 (1:50 if needed), last 2 x 100 @ 1:35 (1:40 if needed)
1 x 150 swim free br 3 as follows (by 50's): 200 setup/build kick/kick FAST
When everybody has finished...
1 x 100 BROKEN kick- different from round to round, all @ :10 rest (1st round is 2 x 50), @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meets this month. Have a great day!
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