1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (4 UDK's!)
1:00 rest
With fins, 4 sets of:
2 x out & backs @ :40- all small FAST UDK's, forward ss @ midpool
2 x 25 drill @ :40
1 x 75 sw-K-sw by 25's, desc this 75 1-4, @ 1:30
Check HR after each 75 & rotate 1 spot after 2nd & 4th sets
Take fins off after 4th set.
6 sets of:
1 x 75 kick @ 1:25- 25 dolph kick FAST with boards, 50 on back (4 UDK's!)
1 x 100 kick @ 1:45- 1st & 4th 25's kick with boards FAST, middle 50 kick on back (4 UDK's!)
3 x 50 swim/kick by 25's @ :55, except 2nd 50 is always swim free br3 @ :40
2 rounds primary stroke, 2 rounds choice, 2 rounds in 4th best stroke (NO FREE)
Rotate after 2nd & 4th rounds, check HR
20 x 75 in sets of 5 as follows:
1-2, swim IM (NO FREE) @ 1:20, desc 1-2
3-4, swim free br3 @ 1:05, desc if possible
5- all kick FAST for time with boards- get time
1:00 rest between sets, check HR
With fins, until you have to get out...
25's in sets of 4 as follows:
1- swim build @ :40
2- swim 15y FAST/10 yards drill @ :40
3- all swim FAST @ :20
4- all small FAST UDK's @ :40 (on stomach, okay)
Change strokes after each round, check HR
Wear your mask all the way to the car, do an excellent job with your HW tonight- and with drylands (all week!). Have a great day!
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