1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
3 x 125 @ 2:15- 50 ra2 la2 free, 75 drill/swim/drill in 4th best stroke
1 x 75 kick, desc the 25's 1-3 to what you can, @ 1:30
2 x 125 @ 2:15- as above
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1 go 50 kick, 25 swim to stay on the interval
1 x 125 @ 2:15- as above
3 x 75 kick on back @ 1:15- hustle to make the interval; Lane go 50 kick, 25 swim to stay on the interval.
1:00 rest, check HR
With shnorkel, 4 sets of:
2 x 75 @ 1:20
2 x 50 @ :40
No rest between sets, check HR after 4th set.
MYSTERY SET
The Mystery Set was 50's kick @ 1:00, 1 easy 1 FAST- alternating 6 with a board, 6 on your back until the end of workout. If ANYBODY breaks :30 for a fast 50, WORKOUT IS OVER!
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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