1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
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