1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins, 2 sets of:
6 x 25 breast drill @ :40 (different by round)- keep hands in front of your body
3 x 75 breast swim with dolphin kick- with FLIP TURNS, @ 1:40, descend 1-3 to something juicy!
No rest between sets. Check HR after each set
Take fins off after 2nd set.
With shnorkel, 2 sets of:
3 x 50 swim breast/free by 25's @ :55
2 x 50 swim breast/free by 25's @ :50
1 x 50 swim breast/free by 25's @ :45
1 x 50 swim breast/free by 25's @ :50
2 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free by 25's @ :40
3 x 175 swim free with the shnorkels @ 2:40, descend 1-3 to something smoking FAST
No rest between sets, check HR after 3rd 175.
Until 7:30, finish up with...
2 x 50 kick on back (UDK AT BOTH ENDS!) @ :55- desc 1-2, get time on #2
:10 extra rest
1 x 50 @ 1:00 kick with boards FAST- same stroke as the 50's on back, :10 rest at the 25!
No rest between sets.
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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