1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/drill/kick on back by 25's
1:00 rest
9 x 50-
2, drill/kick by 25's @ 1:00
1, kick with boards @ :50
1 x 300 kick- on back/with boards/on back by 100's, desc 100's 1-3, focus on 4 UDK's
1:00 rest
9 x 50-
2, kick with boards @ :55
1, swim/kick on back by 25's @ :45
1 x 300 kick- with boards/on back/with boards by 100's, desc 100's 1-3, focus on 4 UDK's
1:00 rest
9 x 50-
2, swim/kick by 25's @ :50
1, swim choice @ :40
1 x 300 kick with boards- BROKEN as follows:
75 IM by 25's, :15 rest
150 choice, :15 rest
75 IM by 25's
1:00 rest, check HR
6 rounds of (descend the 200's):
2 x 225 @ 3:45 as follows:
75 kick (25 with boards, 50 on back)
75 swim free, desc 25's 1-3 (NO FREE for rounds 4-6)
75 kick (25 on back, 50 with boards)
1 x 200 swim, desc 1-3 to FAST (free for rounds 1-3, NO FREE for rounds 4-6)
:30 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job in school today- and with your HW. Get excited to race this weekend at MAKO. Have a great day!
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