1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's to 8M!)
1:00 rest
2 sets of:
3 x 100 @ 2:00- 50 catchup free, 25 2k1p breast drill, 25 choice drill in primary stroke (NO FREE)
8 x 50 @ 1:10*- kick, odds 1/2 FAST 1/2 easy; evens all FAST (*@ 1:00 in 2nd set!)
1 x 200- swim/kick by 50's, BIG JUICY NEGATIVE SPLIT (hand touch at 100 to check time)
:30 rest to check HR between sets
It's time for the...
HOUR* OF POWER!!
("*" just slightly modified...)
We wound up splitting each lane into two groups (one at each end) and kicking FAST for the first half of each 50 with boards, then handing off the board to the partner and drilling the second half (partner was drilling then kicking)
5 of those 50's, then either a 100 kick FAST for time (one side went with boards, far end kicked on back) or a BROKEN 150 kick
Goal was 5-6 rounds, we got into the 4th round before having to break down the pool for SCY.
Warmdown a bit before you help with lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow back up at the OL for RACE DAY. Have a great day!
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