1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
3 x 150 @ :10 rest- 50 free (swim/fist by 25's), 50 choice breast drill, 50 kick (desc kick 1-3), focus on UDK
Check HR, then put on fins
With fins, fly drilling by 25's @ :40 (different by 25's)
Take off fins & get right into...
1 x 300- 25 kick on back (UDK to 12M), 50 1/2 ra 1/2 la fly drill, 25 swim fly build to FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick (50 w/boards free/choice, 50 on back choice/breast- by 25's)
100 swim back/breast (increase by 25 to 100 of each- all "IM style" then back down to 50/50)
100 swim 25 fly, 50 free, 25 fly kick on back (UDK past flags)
Check HR & get some water
Until 8:00 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.
75 easy drill before you get out to help with the lanes. Wear your sunscreen today and drink plenty of water. Tomorrow morning at the Big Pool at 5:45 a.m. Have a great day!
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