1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins, 2 sets of:
3 x 50 fly pull with free kick/fly kick on side by 25's @ 1:00
4 x 75 @ 1:20- 50 ra fly-la fly (by 25's), last 25 FAST UDK to 1/2 way, then choice kick to the end
3 x 50 swim/kick fly by 25's @ :55, desc 1-3 (@ :50 in 2nd set)
No rest between sets, check HR after 2nd set, then take fins off.
4 x 50 @ 1:00- 25 3k1p fly drill, 25 choice drill NO FREE OR FLY
4 x 50 swim fly (build)/choice (build)- same stroke as 2nd 25 above @ :55
9 x 100 descend 1-3's @ 1:40-
25 swim fly- focus on UDK's, then swim like" IM setup"
50 kick on back- furious UDK's off each wall, choice kick as long as you make the interval
25 swim breast or bback- your choice, can mix it up from round (of 3) to round
:30 rest to check HR & get shnorkel & toys
3 x 300 swim free desc 1-3 @5:00, #3 is all out smoking FAST!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual, in sets of 4!
100 easyd rill 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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