1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's fly (drill is 1/2 ra 1/2 la fly drill)
6 x 50 swim/kick by 25's @ :55
1-3, free
4-6, fly
1:00 rest- check HR & review the 100's in the next set.
9 x 100 in sets of 3-
1- swim 25 fly, 75 free br 3/5/3 by 25's @ 1:30
2- swim all free br 3 @ 1:15
3- swim 75 free br 3/5/3 by 25's, last 25 swim fly @ 1:30
:30 rest after #3, then last 6 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 6:00 p.m., finish up with...
300's swim free descend 1-3's; 1st set of 3, the shnorkel is on for #1; 2nd
set, shnorkel on for #2; 3rd set, shnorkel is on for #3. Start @ 5:00
& we'll see how that goes.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
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