1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice breaststroke drill
4 x 50 @ 1:00- 25 choice kick on back (build), then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/primary stroke by 25's
3 x 50 swim breast/free by 25's @ :55 (descend)
3 x 50 swim breast/free by 25's @ :45- make the interval, descend if you can
1:00 rest, check HR
4 sets of:
8 x 25 kick @ :40, on back (4 UDK's!), FAST to 15 meters ("4u/15m"), except as follows:
#3 with boards @ :25
#6 with boards @ :25
#7 on back @ :25
3 x 50 swim IM order by 25's/free by 25's @ :55 or 1:00 (:05 faster by round)
1 x 200 as follows:
100 kick on back (4u/15m)
50 swim IM order by 25's- this is strong, about 85% effort here
50 kick IM order by 25's with boards- this is FAST
Get time for each 200, then check HR
3 x 300 pull free with shnorkels @ :15 rest, desc 1-3
1:00 rest, get ready...
TEST SET: 8 x 50 kick FAST with boards @ 1:00
Warmdown an easy 100 drill before you get out. Do an excellent job with your drylands today, remember workout tomorrow night is at Ida Lee, 6-7:30 p.m. Have a great day!
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