Happy Festivus!
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 50 drill/kick by 25's @ 1:00- odds are free, evens are 4th best stroke
3 x 150 @ 2:45- 25 swim free br 3 (build), 50 drill/swim by 25's in 4th best stroke- NO FREE
5 x 100 @ 1:45- odds are swim/kick by 50's in 4th best stroke NO FREE (desc 1-3), evens are drill/kick by 50's- also in 4th best stroke NO FREE
9 x 100 swim as follows:
1&2- swim 75 free br 3/5/3 by 25's, 25 in 4th best stroke @ 1:20 (or 1:25, or 1:30)
#3- swim all free br 3 @ 1:10 (or @ 1:15, or 1:20)
1:00 rest, check HR
5 sets of:
3 x 75- 25 kick with boards, 50 kick on back FAST @ 1:20
1 x 125- 50 kick choice on back (UDK!), 75 kick FAST IM with boards
BROKEN 100 KICK- different from round to round
1:00 rest between sets, check HR
From a dive until 10 a.m., finish up with...
4 x 50 @ 1:30- 25 swim FAST into a turn, then 25 drill back to the starting end
1 x 75 swim FAST for time from a dive
100 easy drill before you get out. Do an excellent job with drylands today, take good care of yourselves away from the pool & enjoy the time with your families. Have a great day!
No comments:
Post a Comment