1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 200 @ :15 rest, 100 drill/kick by 25's, then 100 drill/swim by 25's
#1- free; #2- primary stroke NO FREE; #3- choice
Check HR
With fins,
8 x 25 breast pull with free kick @ :35
8 x 75 @ 1:20- 50 2 dolph kicks 1 pull breast, last 25 is kick free head out (build)
:30 rest, check HR & take fins off
24 x 50 as follows:
1-3, swim free br 3/5 @ :55
4-6, swim breast/free by 25's @ :55
7-8, all kick on back, focus on UDK past the flags, @ :55
2nd set of 8 @ :50
3rd set of 8 @ :45
With shnorkels:
8 x 150 @ 2:15 (@ 2:25 for Lane 1 if needed) as follows:
odds- swim free neg split
evens- 100 swim free smooth/strong by 50's, then last 50 is kick free with boards (still with shnorkels!)
Until 6:00 p.m.,
Half pool sprints @ :30, 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited for the long course season. Have a great day!
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