1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- catchup free drill/choice drill in 4th best stroke by 25's
3 x 100 @ 1:45- 25 kick on back build, 75 drill/swim/drill by 25's in primary stroke
6 x 25 @ :35- drill/swim by 25's fly (drill is fly pull free kick)- build the swim to FAST
4 x 75 @ 1:20 50 swim (FAST TURN), 25 kick- UDK to halfway FAST, then choice kick
Check HR, then 1:00 rest
LONG SWIM-
3 times through:
200 swim/kick by 50's in primary stroke, desc 100's 1-2
100 swim freestyle STRONG NEGATIVE SPLIT
100 swim/kick by 50's in 4th best stroke (NO FREE)
100 kick IM order by 25's with boards, get time & desc 1-4 to FAST
1:00 rest after 4th time through, check HR
Finish up with...
4 x 50's Goal Pace in primary stroke (4 @ 1:00, 4 @ :50, 4 @ :10 rest, by round)
100 drill/choice by 25's after each round of 4 x 50's
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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