1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's all drill
1:00 rest
4 x 125 @ :10 rest- 75 drill/kick/drill choice, NO FREE, then 50 fist free drill br3
6 x 75 @ 1:10- 25 swim build to FAST TURN/BO (odd 75's this is swim, even 75's this is NO FREE), then 50 drill/swim by 25's in 4th best stroke, or breaststroke
1:00 rest, check HR
With 'Chutes & boards, where noted:
3 sets of:
1 x 100 kick on back, focus on UDK's & get time
2 minutes kicking, :10 FAST, :10 easy
1 x 100 kick on back, faster than 1st 100
2 minutes kicking, :20 on w/'Chutes & boards, :10 off
1 x 100 kick on back, fastest of the day
1 round is free kick, 1 round is primary stroke kick, 1 round is 4th best stroke kick
4 x 25 from a dive, working on FAST BO to 15y
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
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