1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
2 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:25- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:30- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.
16 x 100 in 4 sets of 4 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:50
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:50
1 x 100- 75 kick FAST, 25 choice drill @ 1:50
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets, 4 x 25 kick FAST @ :10 rest) @ 2:30
No rest between sets of 4; check HR throughout the set.
Until 6:00 p.m., all @ :20 rest:
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after the last 150 in each set, repeat until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to train outside. Have a great day!
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