1 x 600- 300 swim free, 300 reverse IM- each 75 is skull/drill/drill by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, in primary stroke NO FREE
4 x 25 kick all FAST @ :45 with boards (@ :35 on back in 2nd set; @ :25 with boards in 3rd set)
Check HR after 3rd set, then...
1 x 300- 50 choice (skull, kick or drill), then 25 swim from a dive build to 200 set up speed (150 free, 150 primary stroke NO FREE)
1:00 rest, check HR
With fins, 6 sets of:
3 x x 25 @ :40- odds 15/10; 2nd one is swim build
2 x 50 swim-kick by 25 @ :55, desc 1-2 to FAST
:10 extra rest
1 x 75 swim FAST for time @ 1:30, same stroke as 25's & 50's
3rd & 6th sets are all kick FAST
Finish up with...
12 x 50 swim free/choice by 25's @ :50
Then work on starts.
100 easy drill before you get out. Make sure you're ready for school this week. Have a great day!
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