1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
With fins:
4 sets of-
3 x 25 breast drill @ :35- different by round
1 x 50 kick easy/FAST by 25's @ :50
Take fins off...
6 x 75 @ 1:20- 50 2 kicks 1 pull breast drill, 25 breast kick on back build to FAST
1:00 rest, check HR
3 sets of:
8 x 25- 2 breaststroke swim, 2 kick with boards (choice kick)
odd 25's are 15 FAST/10 easy @ :40; even 25's are all FAST- #2 @ :40, #4 @ :20
BROKEN 100 kick- 2 x 50 kick FAST @ :10 rest with boards, all @ 2:30
Check HR after each 100 kick
Until 7a, finish up with...
sets of 3 x 100 as follows:
1- swim free br3 @ 1:40- except at the 50 turn, go an "out&back," all UDK
2- swim IM @ 1:40- get time & desc through the set
3- all kick FAST for time, different by round, also @ 1:50
:30 rest after every 9 x 100, check HR (should get at least 24 x 100)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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