1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
8 x 75 @ 1:20- odds drill choice, evens kick- desc the kick 1-4 to something juicy!
1 x 200- swim (build to FAST turn)/choice by 25's
1:00 rest, check HR
With 'Chutes, go 6 rounds of the following (VDK for anybody without a Chute, :20 FAST/:10 rest):
:20 swim smooth & strong/:10 rest
:10 swim FAST/:20 rest
Finish up with 25's in sets of 3:
1- FAST breakout
2- FAST breakout & swim to 15y
3- all FAST to a foot touch
Go 3 primary, 3 free, 3 choice
Warmdown a bit before you go up stairs for drylands- wear something "SNOW" and be sure to punch in and the Front Desk. Enjoy your day off tomorrow morning & get excited to race this weekend. Have a great day!
No comments:
Post a Comment