1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill/drill/kick, by 25's
1:00 rest
3 x 200 @ :15 rest-
odd 100's, drill/swim your choice by 25's (NO FREE on odd 200's), 2nd 100 is kick on back (UDK!), descend 1-3
1:00 rest, put fins on:
With fins:
25's fly, 1-3 are stroke drill @ :40; #4 is swim fly @ :20 (after 2 rounds, go 1-2 drill @ :40 & #3 swim @ :20; after 2 rounds of that, go 1 x 25 drill @ :40 & 1 x 25 swim @ :20)
1:00 rest, take fins off
18 x 100 in 6 sets of 3 as follows:
1 x 100- 25 swim fly, 75 swim free br 3 @ 1:25
1 x 100 swim backstroke, last 25 is kick only @ 1:35
1- all kick FAST on back (even rounds are 4 x 25 kick FAST with boards @ :10 rest) @ 2:00
After each set of 3:
1 x 200 swim free br 3 (150 neg split, last 50 all out FAST on back)- after odd set sof 3;
1 x 200 swim IM, last 50 is kick FAST free with boards- after even sets of 3.
1:00 rest between sets, check HR.
1 x 200 drill/skulling by 25's
1:00 rest, check HR
Until 7:15 a.m., work on starts.
Do an excellent job with your HW today, and offer to help your parents around the house today. REMEMBER, tomorrow's workout is at Claude Moore, 4:30-6:00 p.m. Have a great day!
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