1 x 600- 300 swim choice, 300 backstroke- mix it up, drill, swim, etc...
1:00 rest
14 x 75 as follows:
odds- drill/swim/drill by 25's @ 1:20
evens- kick/swim/kick by 25's (all kick on back, focus on UDK's!) @ 1:30, gets :05 faster (#4 @ 1:25, #6 @ 1:20, etc...#14 @ 1:00!)
12 x 25 in sets of 3 as follows:
1- fly pull with free kick @ :40
2- choice drill in 4th best stroke NO FREE @ :40
3- choice kick on back (FAST UDK's to 12 yards!) @ :20
1:00r est after #12, check HR
LONG SWIM-
9 times through:
125 IM (last 25 is always kick free on back, 50 of one stroke slides to the next each time through)
100 swim giddyup free br 3- target mile pace, be FAST in & out of turns
1:00 rest after 9th time through.
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE- break out FAST & get moving to 15 yards, then easy drill to the bulkhead (walk back)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at JO's this weekend. Some kicking & a fin set tomorrow. Have a great day!
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