1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
4 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
3 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 3rd set, check HR
IL group only: go 9 x 100 as follows after 3rd set:
1-2, swim/kick back by 50's @ 1:40 desc 1-2 (or @ 1:50)
#3- swim back big neg split @ 1:30 (or @ 1:40)
No rest between sets of 3, check HR at the end of #9
LONG SWIM- (CM group only; IL group do the 75's pull/100 @ 1:15 set)
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
Until 6:00 p.m. (5:30 p.m.), finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15 (or 1:20)
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS (or 1:20)
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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