1 x 600- 300 swim free, 300 kick on back, IM order by 25's
1:00 rest
6 x 100 @ 1:50- 25 breast kick with boards, 50 drill (swim on evens), 25 fly kick w/boards; desc 2/4/6
6 x 75 @ 1:25- 25 kick on back w/arms toward ceiling, 50 swim IM order by 25's with FAST turns (fly/back on #1; back/breast on #2; breast/free on #3; free/fly on #4; fly/back on #5; back/breast on #6)
1:00 rest, check HR
4 sets of:
6 x "out&backs" kick with boards, forward ss at midpool (except #3&5 are UDK, no boards)
1 x 150 swim free br 3- really get your legs into the 2nd 75; get time
BROKEN 100 KICK: different by round; whoever is closest to their 100 Free time on the 150 gets to pick how you do the BROKEN 100 KICK (all @ 3:00)
Check HR after each round
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
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