1 x 600- 300 swim freestyle, 300 reverse IM- 50 choice, 25 skulling by 25's
1:00 rest
2 x 250 @ :15 rest- 100 drill/swim free by 25's, 50 breast kick on back (UDK past the flags!), then 100 drill/swim by 25's NO FREE
Everybody together...
6 x 50 @ 1:00- 6k/3 strokes free drill, breast pull with free kick drill by 25's
6 x 25 kick on back @ :40- odds are UDK to halfway, then choice kick; evens are UDK to halfway, then FAST kick free to the end
8 x 75 as follows- swim breast/free by 25's, last 25 is fly kick with boards; 3 @ 1:10 (1:20), 3 @ 1:05 (1:15), then :30 rest...last 2 x 75 @ 1:00 (1:10)
:30 rest, check HR, then...
3 x 150 swim free desc 1-3 to what you can, #3 should be juicy! Make sure you get your time for #3
1:00 rest, check HR
CHALLENGE SET- guess it and you STILL have to do it!
Until 10 a.m., with boards, finish up with...
4 x partner kick 25's with forward ss at midpool
2 x 50 kick FAST for time on back (no partner, no ss- but lots of FAST & FURIOUS UDK'S!) @ 1:
No rest between sets; 1st set of 25's @ :45; 2nd round @ :35; 3rd round @ :25- repeat if there's time
100 easy drill before you get out. Enjoy the 2 days off with your families- be sure to drink lots of water, don't "over-indulge," and offer to help your parents (or hosts) with cleaning up. Have a great day, see you on Wednesday at 5:00 p.m.!
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