1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
6 sets of:
1 x 150 kick on back @ 2:45, focus on 4 small FAST UDK's off each wall (2nd 50 is with boards)
6 x 25 kick all FAST @ :40, but #3&5 are @ :25
1 x 75 kick FAST for time on back (with boards in even rounds), goal is to be faster than your 100 Free Goal Time
Check HR after each round, rotate 1 spot after even rounds
3 sets of:
6 x 100 as follows-
1 x 100 swim choice @ 1:35 (on #4, it's @ 1:25)
1 x 100 swim free br3 @ 1:15
1 x 100 swim IM, last 25 is kick free on back @ 1:35 (on #6, it's @ 1:25)
1 x 300 pull free br 3/5/3 by 50's, get time & desc 1-3 to something JUICY
Check HR & rotate 1 spot after each round
After 3rd round, finish up with...
25's "Over/Under" @ 1:00- bulkhead end goes UDK (that's the "under") while the starting block end swims FAST (that's the "over")
Wear your mask all the way to the car, do an excellent job with your HW tonight- and DO YOUR DRYLANDS THIS WEEK, it's part of your training. Have a great day!
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