1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
NOTE: the workout listed below is what was actually done in a shortened workout due to bad weather at Broadlands...
12 x 50 kick @ 1:15 with boards
1-3, 1/2 kick IM order (by round), 1/2 free kick with forward/backward somersaults at midpool
#4- kick all FAST (same kick as first half of three 50's above)
9 x 100 kick 50 IM order (by sets of 3), 50 free @ 2:20, desc 1-3 to FAST
1:00 rest, check HR
6 x 200 swim @ :15 rest as follows:
50 choice drill NO FREE, 50 swim same stroke, 50 kick on back easy/FAST by 25's choice, 50 skulling
Do an excellent job with your HW tonight & thank your parents for getting you to the pool today. Have a great day!
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