1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 freestyle- 25 swim br 3, 25 fist free drill br 3 (count strokes on both for comparison) @ 1:00
2 x 75- 25 kick free head out, then 50 2 kicks 1 pull breast drill @ 1:20
1 x 100 drill backstroke- odd 25's are double arm backstroke, even 25's are sit & spin back drill @ 2:00
No rest between sets; check HR after 3rd set.
4 sets of:
2 x 75 kick on back (4 UDK!) desc 1-2 @ 1:40, #2 should be giddyup!
3 x 50 swim/kick by 25's @ :55 (adjust if needed); go 1st set @ 1:00, then other sets @ :55
4 x 25 kick FAST with boards @ :45 (@ :10 rest in even sets)
1 x 200 pull free with shnorkel & buoy, descend 1-4 to something juicy!
1:00 rest, check HR
From mid-pool until the end of workout,
2-turn x 50's, 1st turn is perfect; 2nd turn is perfect and FAST;
go the 1st four in IM order (fly to back for two, then back to breast
for two, etc,,), then go the next four in your primary stroke.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
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