PMI @ the bleachers, 8-8:10 a.m.
1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest
20 minutes warmup as you feel, then...
4 sets of:
4 x 15m sprints from a dive ("FAD")- drill back to the starting end
1 x 50 swim for time FAD
1 x 50 drill @ 1:00
No rest between sets
1st set- free
2nd set primary stroke NO FREE
3rd set 4th best stroke NO FREE
4th set- choice
Until 10:00 a.m., finish with 50's pull free with shnorkel & buoy (paddles- one round only):
3 @ :55, 1 @ :40 (then 2&2, then 1 & 3)
3 @ :50, 1 @ :35 (then 2&2, then 1&3)
200 drill/kick by 50's @ 3:30
6 x 50 kick FAST with shnorkels & boards @ 1:10
Check HR after last 50, but no rest between sets.
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Have a great day!
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