1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
9 x 50 @ 1:10- 2 swim/drill by 25's, build the swim; 1- kick on back (UDK) build to 25M, desc total time 1-3
3 x 150 kick/swim/kick by 50's, desc 1-3 to what you can @ 3:15
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim free (Kaitlyn- backstroke okay)- focus on body/head position & rotation, good dps; last 50 is always from a dive, 200 set-up. Desc these 200's 1-3 & 4-6
100 kick- 50 w/boards, 50 on back (alternate with 50 on back, 50 w/boards; the kick is always FAST
Desc 1-3/4-6
Check HR after 6th time through, then 1:00 rest
If there is time:
"Out & backs" with fins, swim/kick- 2 @ :50, desc 1-2; #3 is always @ :30
Change strokes after every 6
Easy 50 to help with lanelines. Drink plenty of water this weekend & wear your sunscreen. Sunday Morning here at BL, 8:30 a.m. Have a great day!
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