1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 backstroke drill @ 1:05
2 x 50* swim backstroke @ 1:00 descend 1-2 to FAST
No rest between sets; *in 2nd set go 2 x 100's, in 3rd set go 150's
Check HR after each round.
18 x 100 as follows:
1-6, swim freestyle breaststroke by 50's, 2 @ 1:55 (or 2:10) and 1 @ 1:40 (or 1:55)
7-9, all swim freestyle br 3/5 by 50's @ 1:30 (or @ 1:40), desc 1-3 to what you can
10-15, swim backstroke/breaststroke by 50's, same intervals as first 6 x 100
16-18, all swim free br 3 by 50's @ 1:25 (or @ 1:35) - you'll have to hustle here to make it!
1:00 rest, check HR.
With boards where noted, until 7:30 a.m.:
2 x 50 kick free @ 1:15
1* x 50 kick FAST with kickboards @ 1:00
*add 1 x 50 in each round until you miss that interval, then go to 1:05
1 x 100 kick on back @ 2:30 after every third round
Go 1 x 100 easy choice drill before you help take out the lanelines. Do some reading today and offer to help around the house. Have a great day!
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