1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
6* x 100 drill/kick on back by 25's @ 1:45 (2 free, 2 primary stroke, 2 choice)
*After #2, go 2 x 25 kick with boards (#1 is 15/10 @ :40, #2 all FAST @ :20)
After #4, go 4 x 25 kick as above
After #6, go 6 x 25 kick as above
3 x 250 @ :15 rest as follows:
odd 50's are swim with FAST turns & breakouts
evens 50's are kick on back with FAST turns & UDK's to 8 yards
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick IM on back, focus on UDK's
200 swim free br3 (FAST turns in odd rounds, desc 4 x 50's in even rounds)
100 swim/kick with boards in primary stroke (NO FREE)
Check HR after 5th time through
Until 6p, finish up with...
25's kick @ :40 in sets of 4- the usual (go 4 on back and 4 with boards)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at our meet. Have a great day!
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