1 x 600- 300 swim freestyle, 300 reverse IM- skulling/drill/drill/kick by 25's
1:00 rest
2 x 200 drill/skulling by 25's @ :10 rest
Put fins on.
With fins,3 sets of "tempo" drills:
6 x 25's @ :35- breast pull w/free kick (1st set); sit & spin (2nd set); fly pull w/free kick (3rd set)
2 x 50 kick on back @ :45, focus on UDK
:30 rest after each set, check HR
Take fins off after 3rd set
8 x 50 @ :50 (@ :55 for Lane 1), odds swim IM order, evens are swim/kick free
3 x 200 swim back/breast by 100's @ 4:00, desc 1-3 to something juicy!
1:00 rest, check HR
Until 6:00 p.m.,
1 x 100- 25 kick with boards, 75 swim free br 3/5/3 @ 1:45
1 x 100- 25 swim free br 3, 50 kick with boards, 25 swim free br 3 @ 1:45
1 x 100- 25 swim free br 3 @ 1:45, 75 kick with boards
1 x 100- 50 kick, 50 drill @ 2:30
:30 rest
BROKEN 100 KICK (odd sets are 4 x 25 @ :10 rest; even sets are 25/50/25 @ :10 rest)
1:00 rest between sets.
Do an excellent job with your HW tonight, and with drylands. Have a great day!
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