1 x 600- 300 swim free, 300 reverse Im- each 100 is drill/kick by 50's
1:00 rest
3 x 75 kick @ 1:30 descend, 25 dolph kick with boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 breast kick w/boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 free kick w/boards, 50 choice on back NO FREE
3 x 75 kick IM order with boards descend 1-3 @ 1:30
1:00 rest, check HR
18 x 50's in sets of 6-
3- swim/kick by 25's @ :45 (or @ :50)
3- swim/kick by 25's @ 1:05, desc 1-3 to all out FAST
1-6 are free;
7-12 are primary NO FREE;
13-18 are choice- but all one stroke
With fins, finish up with...
3 x 150 swim free descend 1-3 @ 2:40
3 x 100 swim/kick choice by 50's desc 1-3 @ 2:00
3 x 50 swim in primary stroke @ 1:15 desc 1-3
Then take fins off and repeat.
If there is time...
1 x 400 swim free with Swamp Turns.
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Get excited to race next weekend and Annapolis & have a great day!
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