1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 125 @ 2:15-
25 kick breast with boards build, 75 drill/swim(build)/drill by 25's, 25 kick on back FAST choice
6 x 75 @ 1:15- "slide" IM, 25 kick with boards, 50 swim (#1- 25 fly kick, 50 swim back/breast; #2- 25 free kick (for backstroke kick), 50 swim breast/free by 25's- etc...)
1:00 rest, check HR
Until 6:30 (descend the 300's- always with shnorkels)-
6 x 50 kick- 2 neg split, 1 FAST for time @ :50 (Lane 1 go @ :55); go 3 x 50 on back, 3 w/boards
6 x 50 swim- 2 @ :45 free/NO FREE by 25's, 1 all free br 3 @ :35 (Lane 1 go 2 @ :50, 1 @ :40)
1 x 300 swim free with shnorkels, get time & descend as you go through the set (Lane1 go 250)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Tomorrow morning at Broadlands, 5 a.m. Have a great day!
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