1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
9 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go free, primary NO FREE, choice by sets of 3
18 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 3 @ 1:20/1:10/1:00, desc by :05 from there
1:00 rest, check HR
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
MYSTERY SET
100 easy drill before you get out. Do an excellent job at school today & get excited for long course training. Have a great day!
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