1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back, drill/drill/swim- by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br3- count strokes on both 25's
4 x 75 @ 1:20- 25 ra2 la2 free, 50 choice drill in 4th best stroke
8 x 50 @ :55 (or @ 1:00) alternating kick/swim (odd 50's) & swim/kick (even 50's) by 25's; kick is always FAST, always with boards
1:00 rest, check HR
From mid-pool:
2 rounds of- :20/:10 vertical dolphin kick for 1 minute (2 rounds), then kick in for FAST turn & breakout on back (2 @ :45)
After 2 rounds, go back to wall for 2 x 75 kick FAST @ 2:00- get time; then MYSTERY SET
1:00 rest after each Mystery Set, check HR
300 easy drill/breast kick on back by 25's
1:00 rest, check HR again
2 sets of (mile pace @ 1:40 in 1st set; 500 pace @ 2:00 in 3rd set):
1 x 100 swim at pace- get time, then get right into 50 drill
2 x 100 swim at pace @ 1:30/50 drill @ 1:00
3 x 100 swim at pace @ 1:30/50 drill @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and remember, next Monday Morning (Columbus Day) we're having workout at Ida Lee- then breakfast at Deli South! Have a great day!
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