1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
4 x 150 @ :10 rest-
50 drill, 25 skull, 50 kick (neg split), 25 drill 4th best stroke
Everybody together-
3 sets of:
2 x 50 drill/swim by 25's @ 1:05
1 x 50 swim/kick by 25's @ 1:00- same stroke as first 2 x 50
1st set free, 2nd set primary stroke NO FREE, 3rd set 4th best stroke NO FREE
No rest between sets, check HR when you can.
After 3rd set, get shnorkels...
12 x 25 breast pull with free kick with shnorkels @ :40 (5&6 of each round of 6 are kick FAST with boards)
3 x 300 @ :15 rest as follows
1- swim free, desc 100's 1-3
2- 50 swim free, 50 kick with boards, desc 100's 1-3
Take shnorkels off
3- swim 50 free, 50 breast- desc 100's 1-3
1:00 rest, check HR
18 x 75 as follows:
1-6, kick 2 mod 1 FAST @ 1:30
7-12, 1 mod 1 FAST @ 1:45
100 easy choice
13-18, all FAST for time (2 straight kick, 1 BROKEN) @ 2:00
1:00 rest, check HR
Until 7:50...
50's alternating FAST/ez/FAST and ez/FAST turn/ez
Make sure you help with the lanelines before you get out. Drink plenty of water today and get excited for the LONG SWIM tomorrow. Have a great day!
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