1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 300 @ 5:15-
1- 100 swim free br3, 200 drill/kick by 50's- focus on UDK's
2- 200 swim free br3 (desc 100's 1-2), 100 drill/kick by 50's- focus on UDK's
3- all swim free br3 desc 100's 1-3 to something juicy
1:00 rest, check HR
4 sets of:
4 x out & backs @ :40- odds are all kick (free/dolph), evens are swim/kick primary; fwd ss
3 x 100 kick @ 1:50- 1st & last 25's with boards, middle 50 on back (UDK's to 8y!)
1 x 150 BROKEN kick- various by rounds
1:00 rest between sets, check HR
Until 6:30p, finish up with...
24 x 50 @ :55-
odds are swim/kick choice
evens are all kick with boards, desc 1-12!
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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