1 x 600- 300/300, mix up the IM
1 x 200 kick on back, focus on 4 FAST UDK's
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:15, FAST TURN/BO on the swim 25
1 x 100 swim/kick by 50's @ 1:30, get time & desc 1-3
No rest between sets, check HR after 3rd set.
With fins, 3 sets of:
3 x out&backs @ :40 (on stomach/fwd ss/on back- all UDK)
1 x 25 dolphin kick LUNGBUSTER! @ :40
1 x 50 LB/swim FAST by 25's, from a dive @ 1:00
Check HR, no extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
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