1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins, 3 sets of:
3 x 50 breast drill @ 1:00 (dolph kick breast pull on 1st set; breast pull free kick on 2nd set; choice breast drill for 3rd set)
3 x 25 kick as follows:
odds- free kick on back with arms pointed towards ceiling, @ :35
#2- FAST UDK on stomach- breathe if you need to, @ :20
No rest between sets, check HR & return to start end after 3rd set
12 x 75 as follows:
3 @ 1:15- 25 breast swim, 50 free swim br 3
1 @ 1:15- 50 swim breast, 25 swim free
Next 4 are 2/2
Last 4 are 1/3
Check HR, then 1:00 rest
LONG SWIM-
5 times through:
200 swim (25 swim breast, 50 swim back, 25 swim fly, then 100 swim free br 3)
200 kick (100 kick free on back, FAST UDK's to 8y, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something juicy and spectacular!
Check HR after 5th time through
Until 6p, finish up with...
25's kick in sets of 4 @ :40- the usual; go 4 with boards, 4 on back (2nd round of 8, NO FREE)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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