1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
6 x 25 @ :35- fly pull with free kick
4 x 50 @ 1:00- 1/2 ra 1/2 la fly drill
6 x 75 @ 1:20- swim/kick/swim fly desc 1-2's
1:00 rest, take fins off
6 sets of:
6 x 25 (all @ 4:00)-
1&2, kick FAST with boards @ :35- backwards somersault at midpool
3- swim fly FAST @ :20
4- kick FAST @ back @ :20
5&6, kick choice FAST @ :35
After 4:00....
1 x 100* kick FAST on back- get time (*in even sets, go 2 x 50 kick FAST @ :10 rest rest)
:30 rest between sets, check HR
6 x 200 @ :20 rest desc 1-2's as follows:
100 swim IM, 50 kick w/boards in primary stroke, 50 swim in primary stroke
Until 7:15 a.m., finish up with...
4 x 50 swim @ 1:00 in primary stroke, target 1st 50 split of 100 Goal Time
:20 rest
1 x 75 swim FAST for time from a dive in primary stroke- get time
25 drill
1:00 rest betweens ets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. NO DRYLANDS on Saturday. Have a great day!
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