1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 150 drill/swim by 25's, all @ :10 rest- #3 is fly (others are choice)
1:00 rest, get fins
With fins,
24 x 25 @ :40- the usual in sets of 4 (evens rounds of 4 are fly)
1:00 rest, take off fins
6 sets of:
3 x 200 @ 3:00 descend 1-3-
odds- kick on back (100), 3rd 50 is swim in primary stroke, 50 kick FAST choice w/boards
#2- swim IM (100), 3rd 50 is kick FAST with boards in primary stroke, 50 swim in 4th best stroke (NO FREE)
BROKEN 150 kick- different from round to round
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkel @ 1:05- desc 1-2
1 x 50 swim free with shnorkel @ :35
1:00 rest after every third set.
100 easy drill before you get out. Be active today, walk the dog, help around the house, etc...and enjoy the time off. Wednesday Morning back here at 5:15 a.m., breakfast at Deli South afterwards. Have a great day!
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