1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick on back- by 25's
1:00 rest
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 75 @ 1:20- 25 fist free drill br 3, 50 3 kicks 1 pull breaststroke drill
6 x 50 swim breaststroke desc 1-2's @ 1:00
1 x 200 kick on back, easy/FAST by 25's (even 25's are from a dive
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; there are 3 options for this set:
A) swim free br 3
B) swim IM (125 of each stroke, then 50 kick FAST free on end
C) swim backstroke
Get time & subtract :40 (or :45, or :50, etc...) to get your time.
Until 6:00 p.m., finish up with...
2 x 100 swim @ 1:25 (Lane 1 @ 1:35)- 25 swim fly, 75 swim free br 3, desc 1-2
2 x 75 kick FAST with boards @ 1:40 (every third round these are on your back- UDK!)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the workouts this weekend. Have a great day!
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