1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is reverse IM drill
1:00 rest
6 x 200 @ 3:30 kick as follows-
1- 50 kick FAST free with boards, 150 choice on back- focus on UDK's
2- 100 kick FAST free with boards, 100 choice on back
3- 150 kick FAST free with boards, 50 choice on back
4- straight 200 kick FAST free with boards
5- drill/skulling by 25's @ 4:30
6- BROKEN 200 KICK with boards: 4 x 50 @ :10 rest
1:00 rest, check HR
18 x 25 in sets of 3 as follows:
1- easy skulling @ :45
2- choice drill @ :35 (free drill for last 3 rounds)
3- kick FAST on back @ :25 (UDK to halfway!), except middle 2 rounds of 3 are with boards
Check HR, then 1:00 rest
Until 6:30p, finish up with...
2 x 75 @ 1:20 with shnorkels- 25 kick with buoys (face in water), then 50 pull
2 x 50 @ :50 pull free with shnorkels
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 @ :50- swim/kick by 25's choice
1 x 50 swim free/choice by 25's @ :35
:30 extra rest after 1st time through, check HR (NO REST between 2nd & 3rd time through).
Work on starts before you go. Do some summer reading tonight & offer to help your parents around the house. Tomorrow morning at Broadlands- DON'T GO TO OL. Get excited to race this weekend & have a great day!
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