1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 50 catchup free drill @ 1:00
3 x 50 choice rill in primary stroke/breast pull with free kick drill- by 25's @ 1:00
1 x 100 swim/kick on back by 50's in primary stroke @ 1:50- get time, desc 1-3 to what you can
4 x 25 kick FAST with boards @ :45 (2nd set @ :35, 3rd set @ :25)
Check HR after each set, but no rest between sets.
1:000 rest after 3rd set, then...
12 x 75 in sets of 3 as follows:
1- swim free br 3/5/3 by 25's @ 1:10- desc the 3 x 25 to what you can
2- swim/kick/swim by 25's in primary stroke NO FREE @ 1:15
3- IM order by 25's (50 swim, 25 kick- kick moves from 3rd 25 to 2nd to 1st 25- back to 3rd 25, by round) @ 1:15
1:00 rest, check HR
TEST SET- 2000 free swim for time (mile for some)
Make sure Ross gets your time.
With fins, finish up with...
100 swim/kick (75 swim, 25 kick on back) desc 1-3's @ 1:50- 3 free, 3 primary stroke, 3 kick, 3 IM Repeat 3 free if there is time
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. REMEMBER, workout tomorrow is here at Claude Moore from 9:30-11 a.m. We'll start with PMI, then get to a juicy speed set. Have a great day!
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