1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:50- 25 swim free build to FAST turn, 50 drill in primary stroke NO FREE, last 25 is kick on back (primary stroke, NO FREE) build to FAST
12 x half pool sprints (all kick) with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
HOUR OF POWER-
60 x 50 kick @ 1:00- all FAST (6 with a board, 6 on back)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the rest of the workouts this week. Have a great
day!
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