1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 75-
odds- 50 fist free br3, 25 breast kick on back @ 1:15
evens- 25 choice free drill, 50 drill NO FREE @ 1:05
3 sets of:
1 x 125 @ 2:00- 50 swim free, 75 drill/kick/drill NO FREE (build kick to FAST)
1 x 75 @ 1:00*- 50 swim (FAST TURN/BO), 25 kick (*gets :05 faster by round), this is the same stroke as the 75 NO FREE on the 125 above
Check HR after 3rd set, then...
1 x 900- 200 pull w/choice equip/100 kick choice, desc the 300's 1-3 to what you can
1:00 rest, check HR
Take :10-:15 rest after each 450, but no rest after the 100's (or 50's)...
1 x 450 swim IM, desc 150's 1-3 to what you can (each 150 is fly/back/breast by 50's)
4 x 100 swim free @ 1:15, desc to pace
1 x 450 swim 100 back/50 breast, desc 150's to what you can- focus on UDK's & body position on breaststroke
4 x 100 swim free @ 1:10- smooth & strong on the way, strong 2nd 50
1 x 450 swim 25 fly, 100 choice, 25 kick on back, desc 150's to what you can
4 x 100 swim free @ 1:05- good rotation & long stroke, focus on fast turns
1 x 450- 50 swim breaststroke, 100 kick IM (middle 150, NO BOARDS), desc 150's 1-3 to what you can
9 x 50 swim, 2 @ :40 (2nd 50 is choice, but NO FREE), 1 swim free @ :30
1 x 450 IM- 75 swim IM (NO FREE), 75 kick (25 on back, 50 with boards), desc 150's 1-3 to what you can
8 x 75-
odds- 25 swim free, 50 choice NO FREE @ :55 (can go @ 1:00 if needed)
evens- swim free @ :45
Check HR immediately & one minute later (OML)
Warmdown as you'd like, either speedplay 50's or some easy pulling/skulling
Thanks again for covering those groups yesterday. Enjoy some down time today & get excited for LCM at St. James tomorrow. Have a great day!
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