1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
12 x 75 as follows:
1-3, 50 2 dolph kicks 1 pull breast drill with flip turns, last 25 kick free on back with arms towards ceiling, desc 1-3 to FAST
#4- all kick FAST on back @ 1:00- focus on 4 FAST UDK's off each wall
Check HR after #12, take fins off
With boards where noted:
6 x 50 @ :55 swim/kick by 25's breaststroke , descend 1-3's
3 x 100 kick, 50 on back 50 with boards @ 1:45, desc 1-3 to what you can
6 x 50 @ :50, odds kick with boards, evens swim/kick by 25's choice
:30 rest, check HR, then...
4 x 100 kick IM order by 25's on back, desc 1-4 @ 1:45
1:00 rest, check HR again
TEST SET: 400 kick free with boards FAST for time
1:00 rest
Until 10 a.m., with shnorkels, finish up with:
2 x 75 swim free @ 1:10 desc 1-2 to something juicy
1 x 50 kick FAST with boards (and shnorkel!) @ 1:10
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands this morning. Have a great day!
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