1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick- drill-drill-skulling by 25's
1:00 rest
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
9 x 100 swim in sets of 3 as follows:
1&2- swim 75 free br 3/5/3 by 25's, then last 25 swim in 4th best stroke NO FREE, desc 1-2 @ 1:40
#3- swim IM @ 1:30, desc 1-3 if you can.
1:00 rest, check HR
2 sets of:
4 x 100 @ 1:50- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim primary stroke build to FAST
3 x 200 @ 3:45- all kick, except 3rd 50 is swim (by 25's) dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @1:05
No rest between sets
Until 6:30 p.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25- be sure to race these, with a forward somersault at midpool!
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
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