1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
4 x 100 @ 2:00 ra2 la2 free drill, choice drill NO FREE, by 50's
4 x 150 @ 3:00- 100 pull free br 3/5 by 50's, 50 kick free/breast on back by 25's
(Anybody who swam two or more days at JO's repeat the above 100's/150's & skip the 50's below)
16 x 50 kick in sets of 4 (1-8 with boards, 9-16 on back)
1-4 @ 1:10
5-8 @ 1:00
9-12 @ 1:05
13-16 @ :55
3 x 300 swim freestyle with snorkel desc 1-3 @ 5:30 (JO's skip the shnorkel & go free or back cruise @ :20 rest)
1:00 rest, check HR
With fins:
12 x 50 breaststroke drill @ 1:15 (I'll give you the drill in sets of 4 or 6)
Take fins off
2 x 600 @ :20 rest as follows:
100 kick choice on back (UDK)
50 choice skulling
100 kick with boards (choice/breaststroke by 50's)
50 drill/swim by 25's breaststroke
100 easy drill before you help take out the lanelines. Do some of your summer reading today, and offer to help your parents around the house today. Have a great day!
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