1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :40- fly pull with free kick- except #3 & 5 are FAST dolph kick on back @ :20
6 x 75 @ 1:20- 25 swim fly build to FAST, 25 dolph kick on back, 25 ra2 la2 fly drill
1:00 rest, check HR & take fins off
3 sets of:
4 x 50- odds swim free br 3/5 by 25's @ :40 (L1 @ :45); evens swim/kick fly by 25's @ :50 (L1 @ :55)
1 x 150 swim free br 3/5/3 by 50's, get time on #1 & descend 1-3 to something juicy!
1:00 rest between sets.
Until 6:30, finish up with...
25's from a dive in sets of 3 (1 build, 1 15/10, and 1 all out FAST)
100 easy drill before you get out. Go ahead and get started on your Summer Reading- no sense putting it off. Tomorrow morning at OL, be there by 5:45 a.m. Get excited to race this weekend & have a great day!
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