1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in primary stroke NO FREE
6 x 25 @ :35- sit & spin backstroke drill
4 x 75 @ 1:20- 25 kick free head out (build), 50 drill/swim (swim is build, FROM A DIVE) in primary stroke
1:00 rest
LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through
Until 6 p.m., finish up with...
100's @ 1:40-
odds, swim IM, desc 1-4's
evens- kick 50 free 50 NO FREE, descend 1-4's as well
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to swim outside. Have a great day!
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