1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...
With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 @ 1:40 (@ 1:45 for Lane 1)- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:20
4 x 75 @ 1:20 (@ 1:25 for Lane 1- each round gets :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:45 (@ 1:55 for Lane 1)
1:00 rest after each set, check HR.
If there is time, go 20 x 25 @ :40 with fins- the usual.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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