1 x 600- 300 swim free br 3, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
3 x 250 @ :10 rest as follows:
Odds- 100 drill/swim by 25's, 50 kick, 50 skulling, 50 swim smooth/build by 25's (last 25 FAD)- all choice
#2- as above, but NO FREE
15 x 50-
1- drill @ 1:00
2&3- swim/kick on back by 25's @ :50, desc 1-2 (last 2 rounds these are @ :45)
1:00 rest, check HR
3 x 550 @ :20 rest desc 1-3; 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 7:15 a.m.:
3 x 125-
odds are swim free br 3 @ 1:30 (1:40)
#2- swim 100 IM, then last 25 kick free on back @ 1:40 (1:50)
3 x 75 swim @ 1:30 desc 1-3 to something juicy
BROKEN 75: 3 x 25 swim FAST @ :10 rest
1 x 50 drill after each round.
Odd rounds are in primary stroke; even rounds are choice (can be free)
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool for workout. Have a great day!
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