1 x 600- 300 swim free br 3, 300 reverse IM- each 100 is drill, drill, kick, skulling by 25's
1:00 rest
16 x 75 @ 1:20 in 2 sets of 8- first set with fins, 2nd set NO FINS:
1-3, 50 2 kicks 1 pull breast drill, 25 fly kick on side
4-6, 50 breast pull with free kick, 25 kick free on back with arms streamline towards the ceiling
7-8, 50 swim kick on back, 25 swim breaststroke descend 1-2 to what you can
:30 rest between sets to take fins off, check HR
After 2nd set, check HR, then 1:00 rest
8 x 200 as odds & evens as follows:
odds- 50 swim fly, 150 swim free br 3- neg split the free (#3 is 50 swim free, 50 swim back, 100 swim free neg split; #5 is 100 swim neg split free, 50 swim breast, 50 swim free; #7 is 150 swim neg split free, 50 swim fly)- these are all @ 2:50 (or 3:10)
evens- swim free br 3/5 by 75's- last 50 is always kick on back, @ 2:30 (or @ 2:50)
Focus on UDK's throughout, use your kick to change gears & increase speed
1:00 rest, check HR
With shnorkels, finish up with...
15 x 100 @ 1:25 (or @ 1:45) free in sets of 3
1&2, swim free desc 1-2 to what you can
#3- swim free, except 3rd 25 is kick on stomach (be falt on water to hold body position)
Check HR after #15
100 easy drill before you get out. Regular drylands today, and regular workout tomorrow night at Ida Lee. Have a great day!
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