1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 150 @ :15 seconds rest-
fist free br 3/2 kicks 1 pull breast drill, choice drill NO FREE- by 50's
Everybody together...
12 x 25 as follows:
1&2- breast pull with free kick @ :40
#3- kick choice on back FAST, focus on 4 UDK's off the wall, all @ :25
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55
1 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :50
2 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :45
3 x 50 kick FAST breast/free with boards @ 1:00
:30 rest, check HR, then...
3 x 150 @ 3:00 desc 1-3, 50 swim back/breast/free, #3 should be juicy!
With shnorkels...paddles for one round if you'd like
3 sets of:
8 x 50 swim free @ :50- except #3, 5 & 7 are @ :40
1 x 150 swim free (NO SHNORKELS), get time & descend 1-3 to something FAST
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & start thinking about your goals for long course. Have a great day!
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