1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- drill/swim/drill by 25's, last 25 is kick (UDK past flags) build to FAST; go 1-2 free, 3-4 NO FREE
4 x 125 @ 2:20- 50 catchup free drill, 50 drill/swim (build) in primary stroke NO FREE, last 25 is kick FAST free with forward ss at midpool
6 x 1/2 pool sprint kicks with boards @ :35- go 2 at a time, odds free & evens NO FREE
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:35- 50 with boards, 50 on back (4 UDK's!)- except #2 is with boards @ 1:25
1 x BROKEN 100 kick with boards, 4 x 25 @ :10 rest- get times for each 100
After 4th set...
1 x 200 choice drill/breast kick on back by 25's
1 x BROKEN 200 kick with boards- 4 x 50 @ :15 rest
1:00 rest between sets, check HR
3 sets of:
6 x 100 swim at freestyle pace (by round) @ 1:30/1:40/1:50
1 x 300 swim free with shnorkels, desc 1-3 to something juicy!
1:00 rest between sets, check HR
100 easy drill before you get out. Enjoy the time with your families today- we all have a lot to be thankful for. Have a great day, see you Friday at 3:30 p.m.
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