1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/kick/kick/drill by 25's
1:00 rest
5 x 50 @ 1:00- odds are 2 dolph kicks 1 breast pull, evens are catchup free with overkick
3 x 200 @ 3:45-
100 drill/swim by 25's, 100 kick (get time)- 50 on back, 50 with boards; desc kick 1-3
1:00 rest, check HR
Always start on the :50...
6 sets of:
2 x 50 swim/kick by 25's @ :55- same stroke for both, desc 1-2
1 x 50 kick @ :40 with boards
2 x 50 swim choice @ :40- you'll have to hustle, and that's okay
:20 extra rest, then...
BROKEN 100 kick w/boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest)- 25/50/25 @ :10 rest
Check HR after each round, then 1:00 rest
If there is time...
Work on starts & breakouts
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet next weekend. Have a great day!
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