1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 @ 1:00- swim free, fist free drill, all br 3; count strokes, can you get them to match? +1?
2 x 75 @ 1:30- 2 dolphin kicks 1 pull breast drill, with flip turns, desc 1-2
1 x 150 swim/kick breaststroke by 25's, desc the 50's 1-3 @ 3:00
After 2nd set, check HR, then...
LONG SWIM-
6 times through:
1 x 200 swim IM- 50 swim fly, back & breast, last 50 kick on back
1 x 150 swim/kick by 25's- desc these 3 x 50's to something juicy! (two times each, fly-back-breast)
Check HR after 6th time through.
3 sets of, all @ 3:00-
1 x 150 kick- 50 FAST with boards, 100 easy kick on back (UDK!)
1 x 150 kick- 100 FAST with boards, 50 easy kick on back (UDK!)
1 x 150 kick- all FAST with boards (2nd set, go 3 x 50 kick with boards @ :10 rest; 3rd set- choice)
Until 6:00 p.m., with fins:
25 choice fly drill @ :40
25 swim fly (build) @ :40
25 choice fly drill @ :40
25 swim fly @ :20!
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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