1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:25- 50 fist free drill br 3, 25 breast kick on back
4 x 125 @ 2:15- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :55, except 3, 5 & 7 are @ :45 (@ :50 if necessary)
1:00 rest, check HR.
LONG SWIM-
6 times through, desc the 300's 1-2:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR.
Until 6:00 p.m.:
25's kick (6 with boards, 6 on back)- all one kick for a round of 6, then switch
odd 25's @ :40
even 25's @ :25
After every third round of 6 x 25's, go 1 x 200 IM kick (by 50's) on back- easy/FAST by 25's, work on the UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
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