1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 x 100 @ 2:10- drill/swim by 25's- 50 free, 50 NO FREE
2 x 200- 50 kick on back (build), 100 2k1p breast/da back by 50's, 50 choice- all @ 3:45
8 x 50 @ :55- 2 swim free br 3, 2 swim breast/back by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
200 swim back/breast by 50's, 2nd 100 faster than 1st
100 swim free br 3/5 by 50's
50 kick FAST dolphin kick/breast kick by 25's with boards
Desc the 350's 1-3, #4 can be drill (except for the 50 kick), then 5th 350 is JUICY!
Check HR
With fins, until 6:15 a.m.:
Out & backs @ :45 as follows:
1- to 10M, forward ss
2- to 15M, backwards ss
3- to 20M, forward ss
Go 6 free, 6 NO FREE
100 easy drill before you get out. Enjoy your time off today, just another few weeks before you're back in school. Check your phones tonight for a group text, see if you can coordinate with each other where you might train the rest of the week (I'll write those workouts for SCY). We'll miss you down in FL, hopefully next year you can be with us. Have a great day!
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