1 x 600- 300 swim freestyle, 300 reverse IM drill- 2 x 150's IM drill
1:00 rest
4 x 50 swim free br 3, fist free drill by 25's @ 1:05
4 x 100 free/NO FREE by 50's- each 50 is swim (build)/drill by 25's, @ 2:00
1 x 200 swim/kick by 50's NO FREE @ 3:45- build the kick & UDK past the flags
6 x 50 swim IM order by 25's @ 1:00
Check HR
Until 5:30 a.m.,
4 x 50 swim @ :50 free/NO FREE by 25's @ :50, except #3 is swim free br 3 @ :40
2 x 50 kick @ 1:00 choice, make the interval (alternate boards/on back by rounds)
1 x 100 for time, desc 1-3's @ 2:00 (alternate on back/boards by rounds)
No rest between rounds, check HR at 5:30.
At 5:30 a.m., with fins:
9 x 150 swim @ 3:00 descend 1-3's to all out FAST (free, primary, choice by 3's)
150 easy choice drill back to the other end before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside of doors. Tomorrow morning up at the OL. Have a great day!
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