1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
3 sets of:
1 x 125 drill (odd 25's)/kick on back (even 25's- build) @ 2:10
3 x 25 swim as follows:
1- swim 15y FAST, 10y drill @ :40 ("15/10")
2- all swim build to FAST @ :30
3- all swim FAST @ :20
1 x 50 swim/kick on back by 25's FAST for time @ 1:00 (same stroke as 125/25's)
No rest between sets, check HR
After 3rd set...
2 x 300 @ 5:00- desc the 100's 1-3 to something JUICY:
#1- kick on back (focus on UDK's!), but 2nd 100 is with boards
#2- kick with boards, but 2nd 100 is on back (focus on UDK's!)
1:00 rest, check HR
Until 6:30p, finish up with...
BIG 50's in sets of 12:
3 swim/kick by 25's @ :55, 1 all swim @ :40
3 swim free/NO FREE by 25's @ :50, 1 all swim @ :35
3- all swim free br3 @ :45, 1 swim FAST for time choice @ 1:00
1st set free, 2nd set primary stroke, 3rd set swim 4th best stroke, NO FREE
No extra rest between sets, but check HR after 50 swim FAST at the end of each set.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for Filthy Kicking Wednesday tomorrow morning at Broadlands. Have a great day!
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