1 x 600- 300 swim freestyle, 300 reverse IM- eacxh 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins,
3 x 25 ra2 la2 fly drill @ :35
2 x 25 swim fly build, desc 1-2 @ :30
3 x 25 3k 1p fly drill @ :35
2 x 25 swim fly @ :25, #2 should be pretty quick
3 x 25 fly pull with free kick drill @ :35
2 x 25 swim fly FAST @ :20
1 x 100 "blow it out the back" drill
:30 rest
12 x 25 in sets of 3:
1&2, swim fly descend 1-2 @ :30
#3- kick FAST on back @ :15
Check HR after #12, then take fins off.
12 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:25
2- swim all free br 3 @ 1:10
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:25
:30 rest after #3, then last 9 straight through
1:00 rest after #12, check HR, then...
24 x 75 kick:
1-3, 25 FAST kick with boards, 50 choice kick on back, neg split
4-5, 50 swim/kick by 25's fly, last 25 kick FAST breaststroke with boards
#6- all straight kick FAST for time with boards (will be BROKEN in even rounds)
1st set of 6 @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15; last set @???
With shnorkels & choice toys, until 7:15 a.m., finish up with...
300 swim free descend 1-3's; 1st of 3, the shnorkel is on for #1; 2nd set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 4:30 & we'll see how that goes.
100 easyd rill before you get out. Do an excellent job in school today, get excited for the Holiday Training. Have a great day!
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