1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Talk about freestyle: "paddle" at the end of your arms...
6 x 50 swim free/fist free drill @ 1:05- br 3 throughout, count strokes
4 x 75 @ 1:25- 25 choice free drill, 25 swim free (better stroke count than previous set of 50's)
3 x 150 swim free br 3 desc 1-3 @ 3:00- #3 should be juicy, get time & check HR
1:00 rest
LONG SWIM-
6 times through:
150 swim free br 3 (neg split odd rounds; within :03 of FAST 150 in even rounds)
100 swim IM (tempo on back, legs on breast)
50 kick FAST free with boards
Check HR after 6th time through.
With boards:
24 x 25 kick @ :40- "the usual," only KICK! 3rd & 6th rounds are on back
With fins, finish up with...
Fly drilling (25's), different by rounds of 6; then...
50's swim/kick by 25's (fly), descend 1-3's to FAST @ 1:00
Warmdown with a 125 drill/skulling by 25's- so you can loosen the lanelines at the other end. Wear your sunscreen today & drink plenty of water. Tomorrow morning at the big pool, 5:45 a.m. Have a great day!
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