1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/skulling by 25's
1:00 rest
3 sets of:
6 x 25 back drill @ :35 (double arm in 1st set; 25 ra 25 la in 2nd set; 12kicks/3 strokes in 3rd set)
1 x 150 swim backstroke- get time in 1st set, descend in 2nd & 3rd set.
:30 rest between sets. Check HR after 3rd set, then...
1 x 750 swim free with shnorkels- desc the 150's 1-3 to juicy, then 4-5 to all out FAST
1:00 rest, check HR
With boards, 6 sets of:
4 x "out & backs" to mid-pool @ :40- swim out, flip turn, then kick back- all out fast, same stroke for all 4
1 x 100** kick FAST for time with boards @ 2:00
No rest between sets.
**100 kick in odd sets is choice (all one stroke); 100 kick in even sets is IM order by 25's
Until 7:15 a.m., work on starts.
Do an excellent job in school today, get excited for the next meet. Have a great day!
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