1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
See if you can get a lane together- remember, we don't have any actual lane space rented, so let's "mind our P's & Q's."
All @ :10 rest, 3 sets of:
1 x 150- drill/swim by 25's (1st 100), last 50 kick (focus on UDK)
2 x 75- kick/swim/kick by 25's, last 25 kick is always FAST
3 x 50- swim/kick by 25's, desc 1-3 to something juicy
1st round free, 2nd round primary stroke NO FREE, 3rd round 4th best stroke NO FREE
1:00 rest after 3rd set, check HR
6 (maybe 9) 5 minute swims @ 6:00; go 3 free, 3 backstroke (maybe 3 kick)
1:00 rest, check HR
Until you have to get out (I will have to leave at 5:30):
1 x "out & back" swim/kick (forward ss at midpool) @ :45- try to race side by side
1 (modified) 75- out & back to 15m, then immediately into 1 x 25 kick with boards- this is all FAST @ 1:30 (finish at far end of the pool)
1 x 50 kick FAST for time- odd rounds on back- focus on UDK; even round go BROKEN with boards, :10 rest at the 25
You can take 1:00 rest between sets, check HR
Do a 100 easy drill before you get out. Do some reading tonight, offer to help around the house & be sure to thank your parents for hustling you all over the world to get to workout. Have a great day!
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