1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 100 @ 2:00- 50 catchup free drill, 50 breast pull with dolphin kick
3 x 150 swim back/breast & free by 50's @ 3:15, descend 1-3 to what you can.
1:00 rest, check HR
4 x 50 kick with shnorkels @ 1:10
1 x 100 kick FAST on back @ 2:30
4 x 50 kick with shnorkels @ 1:10
2 x 400 swim free br 3/5 by 50's @ 6:00 descend 1-2
4 x 50 kick FAST with boards @ 1:10
1 x 100 kick FAST on back @ 2:30
4 x 50 kick FAST with boards @ 1:10
2 x 400 swim free with shnorkel @ 6:30, descend 1-2 to something juicy!
Check HR after last 400.
With fins, finish up with:
24 x 25's @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25
100 easy drill before you help take the lanelines out. Change quickly for drylands & thank your parents for getting you to the pool this morning. Have a great day!
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