1:00 rest
4 x 75 @ 1:20- 25 kick primary stroke on back build (4 UDK's), 50 fist free br3
7 x 50 @ :55 (@ 1:00 only if absolutely necessary)-
odds- breast pull with free kick, kick FAST free by 25's
evens- swim in primary stroke build to FAST TURN & BREAKOUT, then drill primary
4 x 100 @ 1:45, 25 kick FAST free with boards, 50 swim choice desc swim 1-4 to FAST, last 25 kick FAST breaststroke kick with boards
1 x 150 drill 4th best stroke/skulling by 25's
1:00 rest, check HR
LONG SWIM
2 times straight through:
100 swim IM (fly-back-breast-fly by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boards)
100 swim IM (back-breast-free-back by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boar
100 swim IM (breast-free-fly-breast by 25's)/150 kick all FAST (3 x 50 as above, @ :10 rest)
150 swim free FAST
Eyeball time after 1st time through, try to be faster 2nd time through
Check HR after finishing.
Until 6p, finish up with...
4 x 50 swim free br3 or 4/2 @ :50, except #3 is @ :40
3 x 50 swim/kick on back by 25's desc 1-3 to FAST @ :55, #3 should be JUICY
Check HR after 3rd 50 swim/kick and take :30 rest before starting the next set; everybody start together.
Warmdown a bit before you get out & do an excellent job with your HW tonight. Tomorrow morning right here at the D with Ross for Filthy Kicking Wednesday. Have a great day!
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