1 x 600- 300 easy swim freestyle, 200 reverse IM drill, 100 easy choice kick on back
1:00 rest
Remember what we talked about with "PMI."
6 x 75 @ 1:20- 25 fist free drill br 3, 50 choice drill NO FREE
4 x 100 @ 1:45- 25 kick choice (build), 75 drill/swim/drill by 25's (o- free, e- NO FREE)
8 x 25 @ :45, partner sprints- go 2 swim, 2 kick (backwards ss at midpool on the kick)
1:00 rest, check HR
Get ready...
HOUR OF POWER- 60 x 50 kick @ 1:00 all FAST, 6 with boards, 6 on your back; keep track of your avg times for both (with boards & on back)
Finish up with...
150's swim with shnorkels & choice equipment; each 150 is 100 swim, 50 kick with boards, @ 2:40
100 easy drill before you get out. Do some reading over the break, offer to help your parents around the house. Regular drylands today and regular workout tomorrow night at Ida Lee. Have a great day!
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