1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
2 sets of:
4 x 100- 50 fist free drill br 3, 50 choice drill in primary stroke (NO FREE) @ 1:50
4 x 1/2 pool sprints @ :30- freestyle in 1st set; primary stroke (NO FREE) in 2nd set
2 x 200 kick on back @ 3:45 descend 1-2; 3rd 50 in each 200 is swim (same stroke as you did on the 1/2 pool sprints).
No rest between sets, check your HR after 2nd set.
18 x 100 as follows:
2- swim free br 3 @ 1:25 or 1:35, descend 1-2
2- swim/kick by 50's in primary stroke, desc 1-2 to something juicy @ 1:50
2- all kick FAST with boards @ 2:15
Check HR after each round of 6.
Until the end of workout, finish up with:
BROKEN 75's as follows (each 75 is @ 2:30)-
#1- 25 swim FAST, 50 drill
#2- 2 x 25 swim FAST @ :10 rest, 25 drill
#3- 3 x 25 swim all out FAST @ :10 rest
#4- kick all out FAST for time on back
100 easy drill before you get out. Do an excellent job with your HW today- even though you don't have school until Wednesday. Thank your parents for getting you to workout today & get excited for breakfast tomorrow morning (at Deli South in Leesburg, right after morning workout). Have a great day!
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