1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/skulling, by 25's
1:00 rest
9 x 50 as follows:
2- drill @ 1:00
1- 25 swim build to FAST TURN & BREAKOUT, then skulling to the end
:15 rest after every 3rd 50, then start next 3 x 50
1st 3 x 50 free, 2nd set of 3 choice, 3rd set of 3 NO FREE
Check HR then finish with...
1 x 200- 50 swim/25 drill/50 swim faster/25 drill/50 swim FASTEST of the 3
1:00 rest, check HR
With fins until 5:20p, odd rounds free, even rounds primary stroke NO FREE:
3 x 50 swim @ :40 desc 1-3 to something juicy
:40 extra rest, check HR, shake out legs, get ready...
1 x 75 swim @ :40- make the interval, focus on FAST TURNS & BREAKOUTS, explosive UDK's
At 5:20p, go a 100 easy drill, then finish up with...
6 x 15m sprints from a dive- trying to break out as fast as you can & carry all the speed from the start up into your first four strokes.
Warmdown a bit before you get out. Change quickly for drylands and do a great job up there- remember, you're representing the club, not just yourselves. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Thank Kristy for her time & have a great day!
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