1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick
1:00 rest
3 x 75 @ 1:20- 25 kick choice on back, 50 choice drill
3 x 75 @ 1:20- 25 kick breast on back, 50 choice different drill
4 x 125 @ 2:15- 50 fist free drill br 3, 75 drill/kick/drill by 25's in primary stroke NO FREE
1:00 rest, check HR
For those who raced this weekend in Annapolis- what did you like about the meet? What didn't you like about the meet?
3 sets of:
8 minute swim- mix it up, by 300's if you'd like
1:00 rest, check HR & get shnorkels & pull buoy
6 x 50 pull free with shnorkels & buoys @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
:30 rest, take off equipment
1 x 250 kick on back (with boards in 2nd set), get time & descend 1-3
Check HR, 1:00 rest between sets.
If there is time, finish up with...
25 partner kick with boards @ :45- reverse somersault in the middle, 2nd half is always breaststroke.
100 easy drill before you get out. Go an excellent job with your HW tonight and get excited for a big week of training. Have a great day!
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