1 x 400- 200 swim freestyle, 200 rev IM drill
1:00 rest
DAY 40 back in the water
6 x 75 @ 1:20- 25 kick UDK (on stomach as far as you can, then on side)/25 drill/25 UDK FAST on back
7 x 50 @ 1:00- odd 50's are kick on back (4 UDK's!) desc 1-4, evens are swim/drill build to FAST TURN/BO
Check HR & rotate 1 spot
3 times through:
3 rounds of 2 x 50 as follows:
2 x out & backs @ :40, all FAST UDK (forward ss at midpool)
2 x 25 kick FAST @ :25 with boards
1 x 150 swim free* smooth & strong, good UDK's off each turn @ 2:20- get time
7 x 100 as follows:
odds- swim choice (can be free br3), but 3rd 25 is kick on back, @ 1:30 (gets :05 faster by round)
evens- swim IM desc 1-3 @ 1:40
1 x 150 swim free* FAST, get time
Check HR & rotate 1 spot after each time through
*2nd time through is backstroke, 3rd time through is IM
Until the end of workout, finish up with...
4 x 25's @ :40, "the usual," odd rounds are kick even rounds are swim choice, but all 4 are the same stroke
Wear your mask all the way out to the car, stay hydrated today & use your sunscreen. Regular schedule this week, stay focused on building your skills. Have a great day!
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