1:00 rest
12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick on back by 25's @ 1:00, desc 1-2
1st round of 4 is free; 2nd round of 4 is primary stroke NO FREE; 3rd round of 4 is choice.
1:00 rest after #12, check HR
4 sets of::
3 x 75 kick on back @ 1:25- odds are IM order by 25's (fly/free/breast), evens are choice- 5 FAST UDK's off each wall!
1* x BROKEN 75- 3 x 25 kick with boards FAST @ :10 rest
*add 1 x 75 BROKEN in each round (will be different in each round)
LONG SWIM-
1 x 1600 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-2; 3rd 400 can be drill (last 50 in IM is still kick), then last 400 FAST
Until 6:00 p.m., work on starts
Do a great job with drylands tonight & be sure you're ready for school tomorrow. Thank your parents for getting you to workout this afternoon. Have a great day!
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