1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
All @ :15 rest...
1 x 200- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
1 x 200- 50 swim breast, 25 choice breaststroke drill, 50
swim breaststroke (faster), 25 choice breaststroke drill, 50 swim
breaststroke (FASTEST of the set)
1 x 200- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
1 x 200 swim/kick breaststroke by 50's, 2nd 100 faster than 1st 100
Check HR, then everybody together...
6 x 100 @ 1:50-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3
1:00 rest, check HR
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.
Work on starts before you go. Do an excellent job with drylands today- and with your HW. Have a great day!
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