1 x 600- 300 swim free, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is kick on back
1:00 rest
4 x 50 6k/3str free drill @ 1:00
4 x 75 drill/kick/drill by 25's breaststroke (choice drill) @ 1:20
4 x 125 @ 2:10- 25 kick free head out, 100 drill/swim by 25's in primary stroke O FREE)
1:00 rest, check HR
2 sets of:
4 x 25 partner kicks with boards- backwards ss at midpool, @ :45
1 x 150- drill/swim by 25's @ 3:00- in 4th best stroke, NO FREE
2 x 100- swim/kick by 50's in 4th best stroke NO FREE @ 1:45
3 x 50 swim/kick by 25's in primary stroke @ :50
No rest between sets, check HR after 2nd set.
LONG SWIM-
2 times through:
200 swim IM/100 kick FAST with boards
300 swim IM/100 kick FAST on back
400 swim IM, target mile pace on last 100 free
Check HR after 2nd time through.
With fins...
5 sets of:
4 x 25 @ :40- the "usual"
:20 extra rest
1 x 50 swim/kick by 25's all out FAST for time @ 1:00
No extra rest between sets.
100 easy drill before you get out. Do an excellent job with school today, and with drylands tonight. Please remind your parents about coffee tonight during drylands. Have a great day!
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