1 x 600- 300 swim freestyle/300 reverse IM- each 150 is drill/swim by 25's (2 x 150)
1:00 rest
:20 rest after each 300:
1 x 300- 50 fist free drill br 3, 50 choice drill in primary stroke (NO FREE)
1 x 300- 50 swim free br 3, 50 swim/kick by 25's in primary stroke (NO FREE)- descend this 50 1-3 to what you can
8 x 50 swim free/primary stroke by 25's @ :55
1:00 rest, check HR & put on fins
With fins:
24 x 25 @ :45 in sets of 4-
1- 1/2 swim FAST, 1/2 drill
2- 1/2 drill, 1/2 swim FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25
1:00 rest after #24, check HR & take fins off.
6 x 200 as follows:
1- swim free br 3, except 3rd 50 is kick on back- @ 3:15 (Lane 1 go 1 x 150, last 50 is kick on back)
2- 100 swim free (br 3)/primary (NO FREE) by 50's, then 100 kick with boards @ 3:30 (Lane 1 go 100 swim/50 kick)
1:00 rest, check HR
Until 7:30 a.m. (odd rounds are primary stroke, even rounds are free),
1 x 50 drill @ 1:15
BROKEN 100: 50 swim FAST, :10 rest, 50 kick FAST with boards
100 easy drill before you help take out the lanelines. Be sure to wear sunscreen if you have to be outside this weekend, and stay away from fireworks. Have a great day!
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