1 x 600- 300 swim freestsyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
6 x 150 @ 2:40
odds- 100 IM drill, 50 kick on back
evens- 100 IM swim, 50 kick with boards- get time & desc 1-3
8 x 75 @ 1:20-
1-4 25 fly pull with free kick, 50 choice backstroke drill
5-8 25 breast kick on back, 50 catchup free drill with big fat kick
12 x 100 as follows:
1-2, swim/kick by 50's (kick on back #1, kick with boards #2), desc 1-2 in primary stroke NO FREE
#3- swim free @ 1:10 (or 1:15, or 1:20, but try 1:15 first)
Take :30 rest after #6, then finish the last 6
1:00 rest, check HR
With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2:40- #3 is all out FAST
3 x 100 @ 2:00 75 swim, 25 kick on back desc 1-3
3 x 50 swim all out FAST for time @ 1:00- best average here!
1st set is free
2nd set is primary stroke
3rd set is KICK on back
If there is time, work on starts until 10a
Do an excellent job with your HW this weekend, and with drylands today. Get excited to race next weekend & have a great day!
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