1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 catchup free, 50 kick choice neg split
4 x 50 ra2 la2 free drill, 25 choice drill in primary stroke NO FREE
3 x 200 @ 3:30- 100 swim free br 3/5 by 50's, 100 swim/kick by 50's in primary stroke; desc 1-3
6 x 1/2 pool sprints @ :30- 3 primary stroke NO FREE, 3 choice
1:00 rest, check HR
3 sets of:
2 x 150 swim free with shnorkels, desc 1-2 @ 2:15 (Lane 1 go 125's)
4 x 100 swim at pace (mile pace/1000/500 pace, by round; @ 1:30; 1:40 & 1:50, by round)
:30 extra rest between sets to get your shnorkels back on- NO MORE THAN :30 REST
Until 9:40 a.m.,
2 x 75 kick desc 1-2 @ 1:20 (on back in odd sets; w/boards in even sets)
1 x 100 kick FAST for time (w/boards in odd sets- 2 x 50 @ :10 rest, NO FREE; on back in even sets)
TEST SET:
3 x 350 swim IM (75 of each stroke, then 50 kick free with boards) desc 1-3 @ 5:30
Get time & HR for last 350.
100 easy drill before you get out. Do an excellent job with drylands today, and start some HW this afternoon- don't leave it all for Sunday Night. Tomorrow night at 6:00 p.m. at Ida Lee, then again at Ida Lee on Monday Morning (breakfast at Deli South after workout). Have a great day!
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