1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR
4 sets of (with fins for sets 1-3):
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR
If there is time, work on starts until 6 p.m. Do an excellent job on your HW tonight, get excited to race this weekend. Have a great day!
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