1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
16 x 75 as follows-
1-4, 50 fist free, 25 breast kick on back @ 1:20
5-8, swim 50 free br 3, 25 2 kicks 1 pull breast drill @ 1:15
9-12, 25 breast pull with free kick, 50 kick neg split (on back/with boards by 25's) @ 1:15
13-16, swim 25 back, 25 breast, 25 free @ 1:10
1:00 rest, check HR
With fins:
15 x 150 swim @ 2:40 desc 1-3's, #3 is FAST
odd rounds free (last 3 are kick)
even rounds are NO FREE
If there is time...
Work on starts
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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