1 x 600- 300 swim freestyle, 300 reverse IM (3 x 100 reverse IM drill)
1:00 rest
All @ :10 rest-
1 x 150- drill/swim by 25's, @ :10 rest, your choice
2 x 100- @ 50 swim free br 3, 50 fist free drill br 3
5 x 50- swim free br 3/5 by 25's, strong second half here!
2 x 100- drill/swim by 25's in 4th best stroke (NO FREE)
1 x 150- swim/kick by 25's- IM order by 50's
1:00 rest, check HR
2 x 400 @ :20 rest as follows:
1st 400- skull/drill/drill/swim (last 25 FROM A DIVE) by 25's
2nd 400- skull/kick/swim/kick (last 25 FROM A DIVE) by 25's
1:00 rest, check HR
24 x 100 in sets of 4 as follows:
1- swim free br 3/5 by 50's, 2nd 50 stronger than the first, focus on UDK's- @ 1:25
2- 50 swim, 50 kick on back NO FREE, @ 1:35
3- all kick FAST on back @ 1:45
4- swim 75 IM, last 25 kick on back free @ 1:55
No rest between sets of 4, check HR at the end.
Until 8:30 a.m., with shnorkels:
6 x 50 pull free @ :55, desc 1-3's to what you can
2 x 150 swim free @ 2:40 desc 12
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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