1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 (@ 3:00 for Lane 1) swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40 (Lane 1 @ :55 and :45)
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM @ 5:30 in 2nd set of 3.
1:00 rest after 3rd set, check HR after 3rd & 6th 300.
If there is time...
25's from a dive (to a foot touch for free & back), go 2 free, 2 primary stroke
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
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