1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill/swim by 25's
1:00 rest
2 sets of:
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 @ 1:20- 50 swim fly/breast by 25's, last 25 kick choice on back (these are @ 1:10 in the 2nd set!)
No rest between sets. 1:00 rest after 2nd set, check HR
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 @ 1:20 (Lane 1 @ 1:25)- each set is :05 faster
No rest between sets, check HR after last set.
6 x 750 swim freestyle, descend 1-3 @ 10:00 & 4-6 @ 9:40
odds- with shnorkels
Check HR after #3 & 6.
Until 7:15 a.m., finish up with:
24 x 25 @ :40- "the usual"
Do an excellent job in school today, get excited for the big meets later this month. Have a great day!
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