1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 25 fly kick on side, 50 2 kicks 1 pull breast drill
6 x 50 @ 1:00- 25 breast pull with free kick, 25 swim breast (build)
8 x 25 kick-
odds- 1/2 breast, 1/2 dolph kick on :35
evens- 1/2 breast 1/2 choice @ :25- make the interval!
1:00 rest, check HR
15 x 50 @ :50 as follows:
1-2, swim breast/free desc 1-2
#3- swim/kick breaststroke
1:00 rest, check HR
3 sets of:
4 x "out & backs" kick with boards @ :40
1 x 75 kick FAST @ back IM, :10 rest, last 25 swim in primary stroke FAD, FAST
4 x "out & backs" swim/kick @ :40
1 x 100 BROKEN kick with boards- 75 FAST IM, :10 rest, last 25 choice kick
1:00 rest between sets, check HR
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. Be good to your mum tonight! Have a great day!
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