1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200 @ :15 rest- drill/swim on #1; drill/kick on #2; swim/kick on #3, by 25's
1 x 450- 50 drill, 25 kick from a dive, FAST UDK to the breakout, then choice kick on back to the end
1:00 rest, check HR
6 x 75 @ 1:25, 25 breast kick on back, 50 drill (choice/6ks back drill by 25's)
9 x 50 swim/kick by 25's backstroke @ :55, desc 1-3's except middle 3 x 50 @ :45
1 x 300 kick, 50 choice/breast with boards, 50 choice/breast on back (by 25's)
1:00 rest, check HR
2 sets of, all @ 1:00 rest
15 min swim
10 min pull with shnorkle & buoy
5 min kick (on back in 1st set, choice in 2nd set)
Check HR after each set.
Work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, start thinking about your long course goals. Have a great day!
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