1 x 600- 300 swim freestyle, 300 reverse IM drill (drill/diff drill/kick/skulling by 25's)
1:00 rest
In the Dive Well-
Vertical kicking
Fly drilling with fins:
Out & backs and 1-2 x 50's
BIG Aerobic:
2 sets of-
3 x 50 swim/kick NO FREE @ 1:00
1 x 150 swim free get time
4 x 50 kick on back @ 1:00 (1st set) or with boards @ 1:10 (2nd set)
1 x 300- 2nd 150 FASTER than 150 above
3 x 100 swim IM order by 50's @ 1:45 (2:00)
1 x 450 swim free- last 150 faster than 2nd 150 in 300
1:00 rest between sets, check HR
With fins, finish up with...
100 swim/kick desc 1-3's @ 2:30
100 easy drill before you get out to help with the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen & have a great day!
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