1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :35- 3k 1 pull fly drill- breathe at the front of the stroke
6 x 75 @ 1:20- ra2 fly, la fly, fly kick on side by 25's- breathe to the front, breathe every stroke
:30 rest, check HR and then take off fins, then...
1 x 300- kick/drill/swim (from a dive) build to FAST
1:00 rest, check HR again
9 x 50 in sets of 3 as follows:
1&3, swim/kick by 25's- all fly, get time
#2- your choice
1st 3 @ :50, 2nd 3 @ :45, last 3 @ 1:00 descend 1-3 to something juicy!
1:00 rest, check HR
Until 7:30 p.m.,
1 x 75 kick @ 1:30- 25 dolph kick with boards FAST, 50 on back (free/breast by 25's)
2* x 50 kick free with boards @ :50 (or :55)
1 x 75 kick @ 1:30- 50 on back (dolph/free by 25's), 25 kick breast w/boards FAST
1 x 150 swim free br 3 @ 1:40 or 1:55 (Lane 1)
Check HR after each round;
*add 1 x 50 in each round up to 5 x 50 kick @ :50 or :55
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead. Have a great day!
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