1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back
1:00 rest
6 sets of:
1 x 100 @ 1:45- 25 drill/50 swim with FAST TURN/25 drill
1 x 150 @ 3:00- 50 kick on back* build to FAST (focus on UDK's to 8M), then 100 as above, NO FREE
*Middle 2 sets the 50 kick is with boards- still build to FAST
After 6th set, check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
6* times through (actually, we went 7 times through, at Maggie the Bull's request!):
100 kick- alternate 50 with boards & 50 with back- build the 1st 50, 2nd 50 is always FAST
200 swim modified IM- 25 fly, 50 back (FAST TURN), 50 breast (FAST TURN), 25 free, then last 50 is swim (build) in 4th best stroke NO FREE
No rest between sets, check HR after 7th time through.
With fins, until 8a, finish up with...
Repeating sets of 3 x 150 swim desc 1-3's to all out juicy FAST @ 2:40!
1st set of 3 is free, 2nd set of 3 is IM (NO FREE), then 3rd set is choice; 4th set is kick.
Warmdown a bit before you get out to help take out the lanelines. Do an summer reading today, offer to help around the house & be sure to wear your sunscreen if you have to be outside. Get excited to race this weekend & have a great day!
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