1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling- by 25's
1:00 rest
3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick with boards- desc the 50 kick 1-3
3 sets of:
3 x 25 kick @ :40- 1&2 on back, #3 with boards- UDK to 15M!
1 x 75 @ 1:30- 25 kick FAST with boards, 50 drill in primary stroke
No rest between sets; after 3rd set check HR, then...
One additional set of the above 25's/75, but the 25's are swim
1:00 rest, check HR again
24 x 50 in primary stroke (NO FREE) as follows:
odds- swim FAST @ :55
evens- all drill @ 1:05
Check HR after #24.
Finish up with...
9 x 150 @ 2:40 with shnorkels & boards as follows:
#1- kick with boards & shnorkels-swim free-kick with boards & shnorkels;
#2- 100 swim neg split free, 50 kick with shnorkels & boards;
#3- swim FAST free
Warmdown with...
6 x 50 @ 1:00-
odds- FAST/easy/FAST
evens- drill/FAST TURN/drill
Drink plenty of water today & wear your sunscreen if you have to be outside. Remember, workout tonight at "Claude Moore South" and then drylands with Rhys. Have a great day!
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