1 x 600- 300 freestyle, 300 reverse IM- your choice, mix up the IM today.
1:00 rest
3 sets of (CM go just 2 sets):
3 x 75 kick (with boards)/drill/drill by 25's @ 1:20
3 x 50 swim/kick by 25's @ :55 (2nd set @ :50, 3rd set @ :45)
Focus on UDK's, check HR after 3rd set
LONG SWIM- (IL skip the long swim and get straight to the 24 x 25 @ :40)
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
With fins,
24 x 25 in sets of 4 @ :40- the usual; odd sets of 4 are free, even sets of 4 are choice NO FREE
1:00 rest, check HR
Until 6:00., finish up with...
3 x 50 swim free with shnorkel @ :50
3 x 75 swim- odd rounds are 50 back/25 breast; even rounds go 25 back/50 breast, @ 1:15
No rest between sets, every 3rd set go the 50's @ :45.
100 easy drill before you get out. Do an excellent job with your HW tonight,
and with drylands. Please remind your parents about COFFEE
tonight while you're at drylands (7:15 p.m. at Harris Teeter). Have a
great day!
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