1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
9 x 50 @ 1:05-
2- all drill
1- swim/kick by 25's, get time & desc 1-3
1 x 400- each 100 is as follows:
50- swim free build to FAST TURN/BO, then drill to the end
50- swim (build to FAST TURN)/kick- all FAST on the kick
1:00 rest, check HR
With fins, 6 sets of:
4 x 25 @ :45- the "usual," make sure the fast stuff is FAST
1 x 50 FAST @ 1:00- kick in 1st&3rd set; swim/kick in 2nd&5th sets; all swim in 3rd&6th sts
No rest between sets.
Go primary stroke in sets 1-3, your choice (but all ONE stroke) @ sets 4-6
1:00 rest after 6th set, take fins off & check HR
3 sets of:
1 x BROKEN 100 kick FAST for time with boards @ 2:30
3 x 50 kick FAST on back @ :55- focus on UDK's
5 x 50 swim/kick by 25's desc 1-5 to something JUICY @ 1:05
150 swim FAST free after 1st set; 150 swim primary stroke after 2nd set; 150 swim IM after 3rd set
1:00 rest, check HR after each round
If there is time...
"Out & Backs" all kick with boards @ :40 until 8a
Warmdown a bit before you get out. Do an excellent job resting up today, get your mind right (and your body, too) to race this weekend: stay out of the sun, drink plenty of water, especially before & after workout, and stretch a bit at home. Tomorrow morning at the Big Pool, 5:45a. Have a great day!
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