Saturday, December 3, 2016- Sport Fair swimmers only at CM

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest


18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.

3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick

TEST SET-
1 x 2000 swim free for time
Check HR at end

Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.

100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!