1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins, 2 sets of:
3 x 100 drill/kick on back by 50's- focus on UDK's off the wall & build kick; drill is free in 1st set, NO FREE in 2nd set- all @ 2:00
4 x 50 kick @ 1:00, desc 1-4 to FAST; those UDK's explosive! (these 50's are swim/kick by 25's in 2nd set)
1:00 rest, check HR & take fins off
12 x 50 @ 1:00-
odds- kick/drill by 25's, focus on small FAST UDK's off the wall
evens- swim (build to race pace by 15-18M)/kick FAST by 25's- hold bodyline, feel good rotation on kick
:30 rest, check HR then continue right into...
How low can you go?!?*
1 x 100 swim free br3 @ 1:35 (or @ 1:45)
1 x 100 swim NO FREE/free by 50's @ 1:45 (or @ 1:55)
1 x 100 swim/kick choice by 50's @ 1:55 (or @ 2:05)
* each time through, the interval gets :05 FASTER...how LOW can you go?!?
Whomever makes 1:15/1:25/1:35 gets a GOLD STAR for today!
If you miss the interval, check HR, get back into the next set & try again; if you miss a second time, check HR again & wait for your teammates to finish their set.
Until 10:30a, finish up with...
With fins, as many rounds as possible of:
1 x 25 swim build to race pace at midpool
1 x 50 swim (FAST TURN)/kick FAST back to midpool
1 x 25 all drill
Odd rounds free, even rounds NO FREE- all @ :45!!!
Warmdown a bit before you get out to help take out the lanelines. Wear your sunscreen today, drink plenty of water & PACK WISELY. Get excited to race this week & we'll see you all in FL. Have a great day!
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