1 x 900- 300 swim freestyle, 300 IM drill (go drill/swim/drill by 25's) and 300 kick (50 on back focus on UDK's, then 25 with boards build)
1:00 rest
"Swim as you feel" this afternoon, getting ready to race this weekend...remember, we're focused on "racing" this weekend, that means smart race execution, aggressive turns, and NOT BLINKING in the face of pain, fear or adversity. You only get what you can handle...
With med-balls & a partner, let's try to get in three rounds of:
2 minutes of vertical kick while passing the med-ball back & forth; change kick every :20, then
4 x 75 @ 1:20- 50 swim FAST TURN/BO, then dps for2nd 25; last 25 kick primary stroke FAST on back
Check HR when you can, but no extra rest between sets.
At 5:20, everybody get up for...
6 x 25's from a dive-
odds- swim at 200 set-up
evens- break out FAST & go for 15y, then easy to the end
Change quickly for drylands and do a great job- no "going easy" tonight just because we're racing this weekend. Do an excellent job with your HW tonight at well, get excited for meet warmup & a speedset tomorrow morning. Have a great day!
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