1 x 600- 300 free (25 ra2 la2 drill, 50 swim), 300 reverse IM drill- each 100 is drill/drill/swim/skulling, by 25's
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:25- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then...
1 x 300- 25 drill, 25 swim BUILD TO FAST, either backstroke or breaststroke for the entire 300
6 rounds of:
1 x 250 kick @ 5:00 (see below)
1 x 300 swim freestyle @ 5:00- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
250 kick: odd rounds- go odd 50's on back (focus on 4 UDK's off the wall), even 50's w/boards FAST
250 kick: even rounds- BROKEN as follows:
#2- odd 50's kick on back, then :10 rest, then even 50's kick FAST with boards;
#4- odd 50's kick FAST w/boards, even 50's kick choice @ back (4 UDK's), :10 rest before even 50
#6- 100 kick FAST IM w/boards, get time then right into 50 easy on back, then :10 rest before last 100 kick IM FAST w/boards
300 swim free, odd rounds br 3, evens rounds with shnorkels- get times and DESCEND 1-6
Check HR after each 300 swim free, then stay on the interval (5:00) and get into the next 250 kick
At 5:57 p.m.,
3 x 50 easy free/choice by 25's @ :55
Do an excellent job with your HW tonight- and with drylands. Wear your sunscreen if you have to be outside. Have a great day!
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