x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55, your choice
6 x 75 @ 1:30 kick on back desc 1-2's (middle 2 with boards)
Check HR
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach, NO BOARDS
100 easy drill before you get out. Do an excellent job with your HW tonight, thanks your parents for getting you to workout this afternoon. Have a great day!
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