1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
2 x 75 @ :10 rest- 25 easy choice skulling, then 50 drill
1 x 200 as follows: 150 is drill/swim by 25's, last 50 kick with FAST backstroke turn, focus on 4 UDK's
Go one set free, 1 set NO FREE- :30 rest between sets, check HR
After 2nd set...
9 x 50 in sets of 3-
1-2, swim/kick by 25's- focus on FAST TURN/4 UDK's off the turn, @ :50
1- swim free br3 @ :35
1:00 rest, check HR
All from a dive:
2 x FAST breakouts
2 x FAST to 15y
2 x 25 all swim FAST
Go 1 set free, 1 set primary (NO FREE), 1 set choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & enjoy your morning off tomorrow. Get excited to race this weekend & have a great day!
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