1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
8 x 75 @ 1:20-
odds- 25 ra2 la2 free drill (head still, roll hips, big kick to drive you), 50 choice drill in primary
evens- swim/kick/swim by 25's in primary stroke, get time & descend 1-4 to something juicy!
3 x 300 @ 5:00 desc 1-3 as follows:
100 swim free br 3- big UDK off each turn, build kick for FAST 2nd 50
100 swim/kick on back by 50's in primary stroke
100 swim/kick with boards in 4th best stroke
Get time & desc 1-3 to what you can
1:00 rest after #3, check HR
3 sets of (last set with fins):
16 x 25 @ :40 in sets of 4- the USUAL
3 x 50 @ 1:00 descend 1-3 to all out FAST
1st round- all kick (even rounds of 25's kick with boards)- focus on UDK's for odd rounds; 50's kick desc all with boards, fo free/primary kick by 25's
2nd round- all swim in primary stroke; 50's desc are all swim
3rd round- all with fins swim choice (but all one stroke for each round of 4 x 25's); 50's are swim/kick on back by 25's
1:00 extra rest after 2nd round to put fins on for 3rd set
If there is time, work on starts before you get out. (Drylands with Kristy on deck if you're able to do so.) Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited to race next weekend, have a great day!
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