1 x 600- 300 swim free, 200 reverse IM drill, 100 kick choice
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back (UDK!)
1 x 150- swim/kick by 25's, desc the 3 x 50's 1-3 to what you can
1st round, free
2nd round primary stroke NO FREE
3rd round 4th best stroke NO FREE
:30 rest between sets, check HR
10 x 200 as follows:
Odds- IM drill, except "sliding" 50 is swim/kick by 25's FAST (so on #1, go 1st 150 drill fly, back, breast by 50's, then last 50 is swim/kick free FAST; #3 the breaststroke 50 is swim/kick FAST, while the rest is drill; #5, the backstroke 50 is swim/kick FAST, #7 is fly, and #9 is back to free swim/kick FAST)
Evens, kick descend 1-5 to all out FAST, with boards
:20 rest between 200's, check HR after each 200
Finish up with (until you have to get out):
3 x 50 swim free with shnorkels (no shnorkels in even rounds) @ :50, desc 1-3 to something juicy!
1 x 150 swim free no shnorkels (with shnorkels in even rounds), descend 1-3's, so every 3rd round is FAST!
Warm down an easy 100 before you get out. Drink plenty of water & wear your sunscreen this weekend- and don't forget about your schoolwork. We have regular Drylands today, and the outdoor/LCM schedule starts Tuesday (it's on the club website). Have a great day1
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