:30 rest
1 x 300- 50 choice drill in primary stroke, 25 kick on back- build, 4 UDK's
1:00 rest
2 sets of:
3 x 125 @ 2:10- 50 drill, 25 kick, 50 drill (drill is swim in 2nd set, @ 2:00); build kick, 4 UDK's
3 x 75 @ 1:20- kick (build, 4 UDK's), drill, kick (FAST, 4 UDK's); go swim-kick-swim in 2nd set with FAST TURNS & BO's, @ 1:10 (same stroke as 125's
Check HR after 2nd set
LONG SWIM-
5 times through:
100 kick on back, focus on UDK's (4)
100 in primary stroke (25 swim- build; 25 drill; 50 swim FAST TURN/BO)
50 easy kick with boards
50 drill free
(Hand touch okay)
100 swim free at pace (mile, 1000 or 500- pick one & stick with it)
Check HR after 5th time through
Until 6p, finish up with...
1 x150 drill/swim/drill by 50's- FAST TURN/BO on swim @ 3:00
4* x 50 swim at 2nd 50 split of 100 Goal Time in primary stroke @ 1:00
*every 3rd round is....
5 x 50 @ :10 rest swim at 2nd 50 split (as above), except 3rd 50 is drill
:30 rest between sets, check HR
If there is time, finish up with...
15M sprints from a dive
Warmdown a bit 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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