1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
12 x 100 @ 1:50 in sets of 3:
1- 25 kick FAST with boards, 50 swim (build to FAST TURN)/drill by 25's, last 25 FAST kick with boards
2- 50 kick FAST with boards, 50 drill
3- all kick FAST with boards for time
1-3, free
4-6, primary
7-9, on back choice
10-12, choice (can be on back again- but different kick than 7-9)
Check HR, then everybody together...
8 x 25 @ :40-
odds- kick 15M FAST, 10M easy
evens- choice drill
1:00 rest, check HR
8 rounds of:
1 x 125 @ 3:00- 75 kick FAST FOR TIME, get time, then 50 drill
BROKEN 75 kick- 3 x 25 @ :10 rest or 25/50 @ :10 rest (varies by round), all @ 3:00
Go odd rounds primary stroke kick, even rounds choice kick. 3rd & 5th rounds are on your back, focus on UDK's!
Until 8a, finish up with...
50's "speedplay" @ 1:00, 4 free, 4 primary, 4 choice
Warmdown a bit before you help take the lanelines out. Wear your sunscreen & drink plenty of water today. Good luck to everybody racing this weekend. Tomorrow morning here at the OL with Ross, I will be at the meet. Have a great day!
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