1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins, 4 sets of:
3 x 25 breast pull with dolphin kick @ :45- head down/hips up at the end of each stroke
2 x 25 choice drill in primary stroke @ :45
1 x 50 kick on back @ :45- focus on the UDK's off each wall & giddyup!
:30 rest after 1st & 3rd sets, check HR
After 4th set, take fins off and continue right into...
1 x 300- 50 choice drill (NO FREE for 2nd 150), 25 skulling- bend elbows & feel water on hands & forearms
1:00 rest, check HR again
3 sets of (anybody racing this weekend at the 13&O Champs does 1 set only):
8 x 50 (2 sets of 4) as follows-
1-2, swim/kick free by 25's @ :55, desc 1-2 to what you can
#3- swim in primary stroke with FAST TURN @ 1:00
#4- swim @ 200 Goal Pace in primary stroke (same stroke as #3) @ 1:00- swim all FAST for #8
1 x 250 swim free with shnorkel @ 4:00, get time & desc 1-3 to something JUICY in the 3rd set!
For anybody racing at 13&O this weekend, after 1st set get out & go to a separate lane for 20 x 25 @ :45- the "usual." After that you can warmdown & get out.
For everybody else, after the 3rd set of the above, finish up with...
With fins, until 8a:
4 x "out & backs" kick with boards (odd rounds) or on back (even rounds) to 15M @ :45- all FAST
4 x 25 swim @ :45- odds are build to FAST finish, evens are 15M swim FAST, 10M drill
Go odd rounds freestyle, even rounds in primary stroke
Warmdown a bit before you help take the lanelines out. Wear your sunscreen today and drink GALLONS & GALLONS of water today. Good luck to everybody racing this weekend & have a great day!
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