1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 100 @ 1:45-
odds- choice free drill/50 kick on back/choice drill NO FREE
evens- 25 swim free (build) br 3, 50 swim FAST TURN (same stroke as drill on odds), 25 kick FAST on back
4 x 125- 50 kick neg split with boards, 75 drill/swim/drill by 25's in 4th best stroke NO FREE @ 2:15
12 x 50 in 3 sets of 4-
2- swim/kick free by 25's
2- swim primary/4th best stroke by 25's
1st 4 @ :50, middle 4 @ :45, then :30 rest (check HR), last 4 @ :40
Check HR again, 1:00 rest
3 rounds of:
4 x 75 kick (odd rounds on back, evens with boards) @ 1:20 (middle 2 sets @ 1:15, last round @ 1:10
3 x 100 swim/kick by 50's- except #2 is all kick on back @ FASTER interval; stroke is different by round
1 x 50 kick all out FAST for time
1:00 rest between sets.
Until 7:15 a.m., finish up with (all free with shnorkel):
1 x 75 swim free @ 1:10
2 x 50 swim free @ :45 & :35 (alternate by rounds)
1 x 75 swim free @ :55
1 x 150 swim/kick by 25's, IM in odd rounds, 4th best in even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today & get excited for Saturday's workout at Ida Lee. Have a great day!
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