1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 200- drill/kick by 50's- all breaststroke, except 2nd 200 is all kick (neg split by 100's)
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's @ 1:00
1 x 200 swim (3rd 50 is kick on back) @ 3:15
4 x 25 swim FAST @ :35 (#2 is drill)
1 x 100 swim free br 3 @ 1:15, or @ 1:20, or @ 1:25
1:00 rest after 1st set only, check HR
1st set breast; 2nd set primary stroke, 3rd set choice
With fins, finish up with...
24 x 25 @ :45- the usual
If there is time, work on starts
100 easy before you go. Remember, everybody is here tomorrow morning, then BREAKFAST at Deli South. Have a great day!
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