1 x 300- swim freestyle/reverse IM drill/kick on back, by 100's
1:00 rest
200's @ :15 rest...
4 x 50 @ 1:00- 25 drill, 25 kick on back build, focus on 4 FAST UDK's off the wall
1 x 200 drill/skulling by 25's
1 x 200 skulling/swim by 25's
1 x 200 swim/kick by 25's, build each 25 swim to FAST TURNS, neg split by 100's
1:00 rest, check HR
2 sets of (36 minutes):
2 x 75 @ 1:30- drill/kick FAST/drill by 25's@ 1:30
2 x 75 @ 1:30- kick/drill/kick by 25's, kick is FAST
3 x 100 @ 1:45-
25 swim build to RACE PACE TURN
50 kick FAST, focus on turn & 4 UDK's
25 catchup free with OVERKICK
6 x 25 kick as follows:
odds- all FAST @ :40
evens- 15 FAST/10 easy @ :30
1 x 150 swim- 50 @ 200 setup, 25 build, 75 STRONG- bring the legs in, neg split
Check HR & 1 min rest between sets.
If there is time...
50's swim-
3 swim/kick IM order by 25's @ :55
2 swim free/NO FREE by 25's @ :50
1 swim all free @ :40
Warmdown a bit before you get out. Be sure to read the schedule starting for tomorrow, and wear your sunscreen today. Have a great day!
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