1 x 600- 300 swim freestyle, 300 reverse IM- go 2 x reverse 150 IM's, all drill
1:00 rest
6 x 100 @ 2:15-
50 drill/swim by 25's- to a hand touch, check clock, then...
50 kick on back- desc this 50 1-3 & 4-6
4 sets of:
3 x 50 @ :55- good freestyle, focus on head/body position, hip rotation (@ :50 in 2nd set, :45 in 4th)
2 x 100 swim/kick in primary stroke, NO FREE- descend 1-2 @ 2:15
1 x 150- swim IM, descend 1-4, @ 3:00
No rest between sets, check HR after 4th round
6 sets of:
3 x 50 kick
1 x 100 BROKEN KICK- :10 sec rest (odd rounds) or :15 (evens)
After even sets (and before 1st round):
1 x 300 swim free with shnorkel, desc 1-3 to something juicy!
:30 rest between even sets (after 300's), check HR
If there is time:
Out & backs until 10:50 a.m.
Wear your sunscreen today and drink lots of water. Check your phone later today for the group text. Tomorrow morning right here, early. Have a great day!
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