1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
8 x 75 as follows:
odds- 25 breast kick on back, build, then 50 choice drill @ 1:20
evens- 50 swim build to FAST turn (some sort of IM transition- NO FREE), then 25 kick FAST @ 1:10
Check HR, then...
12m choice warmup, "swim as you feel," make sure you're ready to kick like a BEAST today!
1:00 rest, check HR again
Until 6:30p...
1 x 100 @ 1:40- choice swim, 3rd 25 is kick FAST with boards
1 x 100 @ 1:30- 75 swim IM, 25 kick free FAST with boards
1 x 100- swim/kick on back by 50's in primary stroke @ 1:25- this is FAST
Extra :20 rest, then...
BROKEN 150 kick with boards- various by rounds, but always @ :10 rest
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors- less than two weeks away. Have a great day!
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