1:00 rest
3 sets of:
2 x 75 @ 1:15, 25 drill, 50 swim build to FAST TURN/BREAKOUT, then swim dps
6 x 25 as follows-
1-2, kick with boards- 1 TOMBSTONE @ :40, 2 all FAST @ :20
3-4, kick on back- 3 halfway UDK @ :40, 4 all FAST @ :20
5-6, swim- 5 is 200 setup @ :40, 6 is all swim FAST @ :20
1 x 150 as follows, by 50's: kick on back (4UDK's off wall), 50 kick with boards, 50 swim FAST TURN/BO, hold speed through last 25, all @ 3:00
No additional rest between sets, check HR after each 150
1st set free, 2nd set NO FREE, 3rd set choice
After 3rd set, get water and get ready...
6 rounds of the following-
Go 3 rounds free, 3 rounds primary stroke:
200's @ 4:00- make the fast stuff FAST!
1 x 200- 50 swim/25 drill/50 swim faster/25 drill/50 swim FASTEST of the 3 x 50
1 x 200 50 drill (to hand touch), 50 swim FAST and then 100 kick FAST; get time for last 150, should be better than 200 Goal Time in that stroke
4 x 50 swim free br3 or 4/2 @ :45, except #3 is @ :35 (go @ :45 & :40 if needed)
Check HR after each round, then get right into-
1 x out & back float/skulling after each round @ 1:00
No additional rest between rounds, it's important to get this work in
If there is time...
Work on starts before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
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