1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is kick, drill/swim by 25's
1:00 rest
1:00 rest
2 x 125 @ :2:15- 50 fist free br 3,
75 drill/swim/drill by 25's in either breast or fly
5 x 50 @ 1:00- 25 3 kicks 1 pull breast, 25 fly pull with free kick
4 x 75 @ 1:30- 50 swim fly/breast by 25's, last 25 kick choice on back; descend 1-2 & 3-4
1:00 rest, check HR
6 x 600 swim freestyle @ 9:00, descend 1-3 & 4-6
odds- with shnorkels
Check HR after #3 & 6.
5 x 50 @ 1:00- 25 3 kicks 1 pull breast, 25 fly pull with free kick
4 x 75 @ 1:30- 50 swim fly/breast by 25's, last 25 kick choice on back; descend 1-2 & 3-4
1:00 rest, check HR
6 x 600 swim freestyle @ 9:00, descend 1-3 & 4-6
odds- with shnorkels
Check HR after #3 & 6.
3 rounds of:
6 x 1/2 pool sprints @ :30- 3 are free, 3 are NO FREE
3 x 100 swim 75 choice, last 25 kick on back @ 1:30 (Lane 1 @ 1:40)- each set is :05 faster
No rest between sets, check HR after last set.
Do an excellent job with your HW tonight, get excited for the big meets later this month. Have a great day!
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