1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 25 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:25- 25 kick free head out, 50 choice drill in primary stroke NO FREE
9 x 50 @ :55 in sets of 3:
1&2- swim breaststroke/primary stroke (NO FREE) by 25's
#3- kick choice with boards, easy/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 100 kick @ 1:45- odds on back (UDK), #2 with boards (choice) make interval; #4 is IM, BROKEN 25/50/25 @ :10 rest
4 x 50 swim free with shnorkel @ :55 (:05 faster by round)
1:00 rest between sets, check HR
Until 6:00 p.m.,
1 x 100 swim free br 3 @ 1:15 (or, @ 1:20, or @ 1:30)
1 x 50 at 200 Goal Pace @ :55
1 x 50 swim faster than 200 GP
1 x 50 drill
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight
& thank your parents for getting you to workout. Have a great day!
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