1 x 600- 300 swim freestyle, 3 x 100 reverse IM's- all drill
1:00 rest
15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR
HOUR OF POWER
60 x 50 kick all FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR
BUCKET OF BALLS
100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!
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