1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:25- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:20- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:15- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR
LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
150 IM- as above
300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
150 IM kick with boards- same order as previous IM's (25/50/50/25)
:10 rest- get shnorkel
300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
Until 6 p.m.:
1 x 100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace in primary stroke- NO FREE, @ 1:10
No rest between sets; every 3rd set can be freestyle
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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