1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:30- 50 3 kicks 1 pull breast drill, 25 fly kick on side (face the clock)
4 x 25 @ :40 breast pull with free kick- keep stroke out in front of you
Put fins on...
3 x 100 breast pull with 2 dolphin kicks @ 2:00- descend 1-3, with flip turns!
1:00 rest, check HR & take fins off for the start of round 2.
3 sets of:
3 x 75 swim back/breast/free by 25's @ 1:30, descend 1-3 to what you can.
3 x 25 kick FAST @ :40 on back (go 50's @ 1:10 in 2nd set, go 75's @ 1:40)- all kick FAST
No rest between sets.
Until 6:00 p.m., with shnorkels, finish up with...
5 x 50 swim free @ :55, then 1 x 50 swim free @ :45
1:00 rest
2 sets of:
4 x 75 @ 1:30- 50 3 kicks 1 pull breast drill, 25 fly kick on side (face the clock)
4 x 25 @ :40 breast pull with free kick- keep stroke out in front of you
Put fins on...
3 x 100 breast pull with 2 dolphin kicks @ 2:00- descend 1-3, with flip turns!
1:00 rest, check HR & take fins off for the start of round 2.
3 sets of:
3 x 75 swim back/breast/free by 25's @ 1:30, descend 1-3 to what you can.
3 x 25 kick FAST @ :40 on back (go 50's @ 1:10 in 2nd set, go 75's @ 1:40)- all kick FAST
No rest between sets.
Until 6:00 p.m., with shnorkels, finish up with...
5 x 50 swim free @ :55, then 1 x 50 swim free @ :45
Warmdown 1 x 100 easy drill before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. Have a great day!
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