1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 x reverse 100 IM drills
1:00 rest
3 x 200 @ :15 rest as follows:
drill/swim/drill/kick by 50's- #1 is free; #2 is in your primary stroke; #3 is your choice
1:00 rest, check HR
Everybody start this set together...
15 x 50 in sets of 5:
1&2- swim/kick by 25's desc 1-2 @ :55
#3- all kick FAST @ 1:00
4&5- swim/kick by 25's @ :50
1st set of 5 is freestyle; 2nd set of 5 is primary stroke (NO FREE); 3rd set of 5 is in 4th best stroke, NO FREE
1:00 rest after #15, check HR, then...
1 x 600 kick as follows:
Each 100 is 50 kick dolphin kick/breast kick by 25's with boards, then 50 kick on back free- last 25 is kick FAST from a dive off the bulkhead. Descend the 100's 1-2, so the even 100's are juicy FAST!
1:00 check, check HR
Until 6:00 p.m., finish up with...
2 x 100 swim free br 3 @ 1:25 (or @ 1:40)
2 x 50 kick FAST for time with boards @ :40
1 x 100 IM swim- get time, descend as you go through the set.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race next month at the JPP Meet. Have a great day!
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