1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 25 @ :35, 1/2 ra 1/2 la fly
3 x 100 @ 1:45, 25 swim fly build, 25 dolph kick on back
12 x 25 as follows:
1- choice fly drill @ :35
2- fly swim FAST @ :35
3- dolph kick on back @ :20
:30 rest, check HR
8 x 100 @ 1:30 (1:40)
odds 25 swim fly, 75 swim back
evens 25 swim primary stroke, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
Until 7:15 a.m.,
6 x 75 kick @ 1:20- odds IM order by 25's, evens are choice
1 x 100 kick FAST for time (odd rounds IM with boards, even rounds choice on back) @ 2:00
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
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