1 x 600- 200 swim free, 200 reverse IM drill, 200 kick on back
1:00 rest
6 x 75 @ 1:15- 50 fist free drill br 3, 25 breast kick on back
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice breaststroke drill
4 x 50 swim breast build/choice drill in 4th best stroke (NO FREE) @ 1:00
4 x 125 @ 2:10- 75 swim/drill/swim in 4th best stroke (NO FREE), last 50 kick easy/FAST by 25's
:30 rest, check HR
8 x 25 partner kick with boards- forward ss at midpool, @ :45
1:00 rest
LONG SWIM-
8 rounds (hand touch at halfway to check time okay)-
100 swim IM order by 50's (fly/back in first round)
75 swim (next leg of the IM, breast in first round), desc 3 x 25's to FAST
75 kick- 25 on back (UDK past flags, then build), 50 FAST with boards
Check HR
Until 7:15 a.m.,
50's in primary stroke @ 1:05- 1 swim at pace, 1 drill (+1 pace in each round up to 3); :05 faster by round; 100 drill/skulling by 25's after 3 x 50
100 easy before you get out. Do an excellent job with school today, and with drylands tonight. Have a great day!
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