1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
12 x 75 drill-drill-kick by 25's- 4 free, 4 primary NO FREE, 4 choice- all @ 1:20
:30 rest to check the next set...
9 x 200 descend 1-3 @ 3:30 (or 3:40, if needed), go swim, except 3rd 50 is kick with boards:
1-3 free
4-6 primary stroke NO FREE
7-9 all kick, except the 3rd 50 is swim in 4ht best stroke NO FREE (these can all be @ 3:45)
Check HR after every 3rd 200.
With shnorkels, finish up with...
50's swim free as follows:
3 @ :55, 1 @ :40
3 @ :50, 1 @ :35
4 x 50 all kick with boards & shnorkels @ 1:05- hustle to make this interval!
Go a 100 easy drikk before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
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