1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20- drill/drill/ kick (build), 2 free, 2 NO FREE
16 x 50 kick as follows:
1-3 on back @ :55, desc 1-3 & focus on UDK past flags
#4- with boards @ :40, giddyup here to make the interval
1 x 200 drill/skulling by 25's
1:00 rest, check HR
6 sets of:
2 x 100 swim/kick on back by 50's in primary stroke desc 1-2 @ 1:40- NO FREE
1 x 100 swim IM, except last 25 is kick free on back @ 1:20
:20 extra rest
BROKEN 75 kick with boards, get time - 25/50 @ 2:00
1 x 75 kick FAST for time on back- can you be faster than time from Broken 75?
50 easy choice/breaststroke kick (get kickboard from bulkhead)
1:00 rest between sets.
Until 7:15 a.m., finish up with...
50's swim free with shnorkel 2 @ :50, 1 @ :40, 2 @ :45, 1 @ :35
100 easy drill before you get out. Do an excellent job in school today and get excited for our Test Set on Saturday. Have a great day!
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