1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20- 50 drill (free/NO FREE by 25's), 25 breast kick on back
6 x 100 free/NO FREE by 50's- each 50 is swim/kick on back, desc 1-2's @ 1:40
18 x 25 kick with boards (middle 6 on back), 2 @ :40 (1/2 FAST 1/2 choice), 1 all FAST @ :25
3 x 300 IM @ :10 rest, desc 1-3 to what you can; each 300 is 75 swim IM, 75 kick on back (2x); get time for each, desc 1-3
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim free
100 swim IM
50 kick all FAST (free/primary stroke NO FREE) with boards
Descend the 300's 1-3 & 4-6. Check HR when you finish.
If there is time, finish up with...
50 swim free with shnorkels as follows:
2 @ :55, 1 @ :45
2 @ :50 1 @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
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