1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go 1-3 free, 4-6 primary NO FREE
12 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 6 @ 1:20 kick/1:10 swim IM/1:00
swim free
2nd set of 6 @ 1:15/1:05/:55
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
If there is time, finish up with...
50's kick: odds @ back @ :50; evens choice kick with boards @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight
& get excited for long course training. Have a great day!
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