1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
2 sets of:
5 x 100 as follows-
1-2, kick/drill by 25's @ 1:55
3-4, swim/kick by 50's @ 1:45- desc 1-2
#5- kick FAST for time @ 1:35
1st round free; 2nd set is primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 50 swim in sets of 6:
1-2, swim primary/free br 3 @ :55
3- swim free br 3 @ :40
4-5, swim 4th best/free @ :55
#6- swim free br 3 @ :40
No rest between sets of 6, check HR after #12
LONG SWIM-
4 times through:
100 swim IM
200 swim/kick in primary stroke by 50's, desc 100's 1-2 (butterfly in even rounds)
75 kick FAST for time with boards (target 100 free best time)
100 swim free at mile pace or faster
Check HR after 4th time through.
If there is time, finish up with...
Half-pool sprints @ :35- go 4 free and 4 NO FREE; go 2 at a time if you'd like
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Have a great day!
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