1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back (build), drill, drill by 25's
1:00 rest
With fins:
8 x 25 sit & spin backstroke drill @ :45- use feet/legs on "sit" part (power), easy on the legs on the "spin" part (how you want to do it on the IM).
Take off fins, continue right into:
2 x 300 @ :15 rest -
#1- 50 ra3 la3 back drill, 50 swim back build
#2- 25 6ks back drill, 50 swim back with IM tempo
1:00 rest, check HR
15 x 100 as follows:
1- 25 fly pull with free kick drill, 50 choice drill, 25 kick on back FAST (4 UDK's!) @ 1:45
2- 25 swim primary stroke (NO FREE), 50 swim free br3, 25 kick primary stroke on back @ 1:35
3- 50 swim backstroke, 50 kick free/NO FREE (by 25's) with boards- get time & desc 1-5
Check HR, then 1:00 rest
TEST SET-
8 x 50 kick free/primary kick by25's with boards @ 1:10- keep track of your avg & fastest times!
Finish up with...
3 x 50 swim IM transition by 25's @ :55*
2 x 50 kick IM order by 25's, all FAST, @ 1:00 (alternate one round on back, one round with boards)
*gets :05 faster by round!
Warmdown a bit before you get out. Do an excellent job with drylands today, and remember workout tomorrow is HERE at the D in the morning (8-10a). Have a great day!
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