1 x 600- 300 swim freestyle, 200 reverse IM (each 50 is drill/swim by 25's), 100 kick on back
1:00 rest
With fins, 4 sets of:
1 x 25 @ :40- fly pull with free kick
1 x 50 @ 1:00- 25 ra back drill, 25 la back drill
1 x 75 @ 1:20- 50 2 dolphin kicks 1 pull breast drill, 25 fly kick on side
1 x 100 swim IM (dolph kick on breaststroke) @ 1:40- get time, descend 1-4 to what you can
No rest between sets.
Check HR after 4th set & take fins off.
3 sets of:
2 x 75 kick on back (5 FAST UDK off each turn) @ 1:30, desc 1-2
BROKEN 100 KICK with boards: 2 x 50 kick FAST @ :10 rest- entire 100 @ 2:15
2 x 75 @ 1:20- 50 kick with boards (choice kick), 25 swim in primary stroke NO FREE
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00
1:00 rest after 1st set only, check HR; NO REST between 2nd & 3rd sets, check HR after 3rd set.
Until the end of workout, finish up with
50's @ :50- 2 swim free br 3/5 by 25's, then 1 swim IM order by 25's (fly/back on #1; back/breast on #2, etc...). Go @ :55 if needed (maybe one lane @ :55, others @ :50).
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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