1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 100 as follows @ 1:45:
odds- 50 fist free drill br 3 (feel water on forearms), last 50 choice kick easy/FAST on back, focus on UDK past flags
evens- drill/swim by 25's in primary stroke NO FREE
3 sets of:
6 x 25 as follows:
2- 15/10 @ :35
2- swim build to FAST :35
2- all kick FAST @ :35 with boards :30 in 2nd set, @ :25 in 3rd set)
1 x swim free or back (br 3 on free), get time & descend 1-3 to something juicy.
Check HR after each 300.
With fins, finish up with..
12 x 150 swim descend 1-3 @ 2:40, 3rd 150 in each round should be smoking FAST
odd sets of 3 are free, evens are primary stroke.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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