1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/kick/kick/drill, by 25's
1:00 rest
3 sets of:
6 x 25 @ :35-
2- ra2 la2 free drill
2- kick with boards, BUT...2nd 25 is @ :20
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's (build swim to FAST TURN), except 3rd 50 is FAST kick on back, focus on UDK
1 x 200 @ 3:30- kick on back (focus on FAST turns & breakouts), except 3rd 50 is FAST kick with boards
No rest between sets, check HR after 3rd set, then 1:00 rest
12 x 50 kick- 2 on back @ :50 desc 1-2, 1 w/boards @ :40 (50's on back can be @ :55, but #3 is always @ :40)
21 x 100 in sets of 3 as follows:
1-25 dolph kick with boards, 75 kick on back @ 1:35 (or @ 1:40)
2- 75 swim IM, 25 kick free with boards @ 1:25 (or @ 1:30)
3- swim free br3 @ 1:15 (#6 @ 1:10, #9 @ 1:05- 2x; I'll explain)- last 100 (#21) is swim FAST FOR TIME!
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
3 x 150 swim desc @ 2:40
3 x 100 swim/kick on back by 50's desc @ 1:40
3 x 50 LB/swim desc @ 1:10
1st set free, 2nd set primary stroke, 3rd set choice
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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