1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Congratulations to everybody who swam so well this weekend!
With fins:
15 x 50's in sets of 3-
1- catchup free or ra2 la2 free drill @ 1:00
2- choice drill NO FREE @ 1:00
3- kick on back, focus on UDK's, #3 @ 1:00, but #6 @ :55, #9 @ :50, #12 @ :45, #15 @ :40
Check HR & take fins off
3 sets of:
6 x 50 @ 1:00* odds/evens-
odds swim free/NO FREE by 25's
evens swim/kick by 30/20
1 x 250 @ 4:00- swim free br3, get time (2nd set, swim middle 50 NO FREE; 3rd set, swim even 50's NO FREE)
*2nd set go 6 x 50 @ :55; in 3rd set, try all 6 x 50 @ :50
No additional rest between sets, check HR
Until 6a, finish up with...
50's kick in sets of 4 (2 on back focusing on UDK's, 2 with boards):
4 @ 1:10
4 @ 1:05
4 @ 1:00
4 @ :55
4 @ :50
Check HR
Warmdown a bit before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside today. This afternoon up at Claude Moore @ 4:45p. Have a great day!
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