1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
3 x 100 @ 1:45- 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
3 x 300 swim @ 4:30, 50 free, 50 primary stroke NO FREE desc 1-3 to what you can.
12 x half pool sprints with boards, all @ :35 (middle 4 are on back)
1:00 rest, check HR
MYSTERY SET (it's the HOUR OF POWER! 60 x 50 kick @ 1:00, all FAST; 6 with boards, 6 on back)
If there is time, finish up with...
24 x 25 @ :40- the usual, with fins.
100 easy drill before you get out. Do an excellent job in school today and get excited for the rest of the workouts this week. Have a great day!
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