1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/skulling/drill by 25's
1:00 rest
With fins,
8 x 25- 3 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:25, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
12 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50 (Lane 1, go 1-3 @ 1:00, last 9 @ :55- take 1:00 rest if you need it after #6)
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :30 (all @ 2:30)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :30 (all @ 2:30) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
If there is time, work on turns
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
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