1 x 600- 300 swim freestyle, 300 reverse IM drill (2 x 150's rev IM drill)
1:00 rest
3 sets of:
1 x 150 @ 3:15 drill/swim by 25's, middle 50 is kick on back (UDK)
2 x 50 kick desc 1-2 (on back for #1, then with boards for #2) @ 1:10
No rest between sets, check HR after each round.
LONG SWIM-
3 times through:
140 swim free br 3/5/3 by 50's, 100 swim IM order by 50's (fly/back, then back/breast, etc), then 50 kick on back- 25 choice build to FAST, hold it to the end
1:00 rest, check HR
Finish up with, until 7:15 a.m.,
3 x out & backs to 15M (forward ss in odd rounds, even ss in even rounds) @ :40
1 x 50 swim free br 3 @ :50
1 x 100 swim back/breast by 50's @ 2:00 (desc 1-3's here)
100 easy drill before you help with lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
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