1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 sets of 3 x 75 as follows:
1- 50 catchup free drill, 25 fly kick on side @ 1:20
2- 25 kick free head out, 50 2 kicks 1 pull breaststroke drill @ 1:20
3- 50 choice kick on back- all one kick (UDK!), 25 fly pull with free kick @ 1:20
1 x 125 @ 2:00- 75 swim IM, 50 kick choice on back- UDK!
No rest between sets, check HR after each 125.
**Add 1 x 50 kick in each round, up to 8 x 50 kick!
1 x 75 swim IM (no free)- @ 1:40
1** x 50 kick choice (all one kick) @ 1:00
Until 7:15 a.m.- finish up with...
1 x 150 swim free with shnorkel @ 2:15
3 x 50 swim free @ :45 (even rounds @ :40)
100 easy drill before you get out. Do an excellent job in school today and be sure to start thinking about your long course goals for this year. Have a great day!
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