1 x 600- 300 swim freestyle, 300 reverse IM- 3 x100 reverse IM drill, except 3rd 100 is kick on back
1:00 rest
With fins:
8 x 25 fly pull with free kick drill @ :35, except #3 & 6 are kick FAST on back @ :20
8 x 50 @ 1:00- swim fly build to FAST turn, then dolph kick on back (UDK) to midpool, then kick choice to the end. #3 & 6 are choice stroke, NO FLY
1:00 rest, take fins off & check HR
18 x 75 in sets of 3:
1-3, 25 swim fly, 50 swim back @ 1:10 (or 1:20)
4-6, 75 swim IM (NO FREE) @ 1:10 (or 1:20)
7-9, 25 swim fly, 50 kick with boards breast/free @ 1:15 (or @ 1:25)
1:00 rest after 1st set of 9 to check HR
If there is time...
1 x 600 kick with shnorkels...
25 with boards, 25 on stomach NO BOARDS, 25 choice skulling- all with shnorkels...
Finish up with 25's from a dive butterfly- build, 200 set-up, and all out FAST (try two of each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get ready for our first LONG COURSE LONG SWIM tomorrow morning. Have a great day!
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