1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back (build)
1 x 100 kick on back, except 3rd 25 is swim in primary stroke (NO FREE) @ 1:40
2* x 25 kick FAST with boards, odds @ :40, evens @ :20
1 x 250 swim free br 3, except 4th 50 is br 5- get time, desc 1-3 (Lane 1 go 200)
Check HR after each set
*Add 2 x 25 kick in each round (Lane 1 go even 25's @ :25)
3 x 550 swim free br 3 @ :30 rest, desc 1-3 to all out FAST, subtract 1:00 to get your time for 1650
Check your HR after each 550
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after every 4 x 25, start with free)
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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