1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins:
6 x 50 @ 1:10- sit & spin drill to 20M, then swim backstroke with the same stroke rate ("tempo")
3 x 200 as follows:
50 kick free on stomach, 100 swim/drill by 25's all backstroke (drill is 6k - switch), then check the clock & take :10 rest, then swim the last 50 backstroke build to FAST
:20 rest after each 200
Check HR after #3 & take off fins
1:00 rest
4 sets of:
4 x "out & backs" swim/kick (2 somersaults at midpool) @ 1:00 (odd rounds) & :55 (even rounds); NO FREE swim in the third set
2 x 100 swim free/backstroke by 50's, desc 1-2 @ 1:45 (Lane 1 @ 2:00)
No rest between sets, check your HR after 2nd 100 in each set.
If there is time...
CELEBRITY DEATH MATCH!
Apparently, it's Speedsky versus everybody...
100 easy drill before you get out. Do an excellent job with your HW tonight, remember to sign the waiver for drylands tomorrow, and don't forget about buying SNOW SWAG from Sport Fair after workout. Have a great day!
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