1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:20- 50 ra2 la2 free drill, 75 kick/drill/kick by 25's in primary stroke (UDK!)
4 x 75 @ 1:30 (2nd set- @ 1:25)
odds- breast pull with free kick, with flip turns
evens- 25 fly pull with free kick, 50 kick IM order by 25's with boards
:30 rest between sets to check your HR.
At least 3 rounds of...(can anybody go 5 rounds? 6?!? How low can you go?)
1 x 100 swim free br 3/7/3, except last 25 is kick free on back (UDK!)
1 x 100 swim 50 free br 3/7, last 50 is kick breast/free by 25's with boards
1 x 100 swim 25 free br 3, last 75 is kick free/breast/free on back (UDK!)
1 x 100 kick IM order by 25's with boards
1st set @ 1:50; 2nd set @ 1:45; 3rd set @ 1:40, etc...
Check HR after 3rd set- or if you miss a 100, then try one more round.
LONG SWIM-
6 times through:
75 swim IM (fly/back/breast)
75 swim free br 3/5/7 by 25's
100 kick on back- 50 free, 50 NO FREE
:10 rest
50 kick all out FAST with boards in primary stroke
Check HR after last time through
Do an excellent job with your HW tonight, and with your drylands. Start thinking about your swims at SPORT FAIR (or Mako), come up with some goals for yourself. Have a great day!
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