1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 x 125 @ 2:10- 50 fist free drill, 75 drill/drill/kick by 25's- all breaststroke, choice drill
3 x 75 drill/swim (build)/kick breast- drill is breast pull with free kick, all @ 1:20
7 x 25 @ :35 swim breast (build), except #'s 3 & 6 are kick breast on back @ :20
1 x 450- 100 swim free br 3/5 by 50's, 50 choice- skulling, kick, or drill
1:00 rest, check HR, then break into DL
3 sets of:
6 x 50 kick choice/breast by 25's @ :55- on back, focus on UDK, except #3 & 5 are with boards @ :45
2 x 200 kick IM by 50's, descend 1-2 @ 3:30, #2 is with boards
BROKEN 150 kick with boards: 75/50/25 @ :10 rest (will change from round to round)
1 x 300 swim free with shnorkel, get time & desc 1-3 to something juicy!
Finish up with...
50 swim free with shnorkels, 3 @ :50 1 @ :35; 3 @ :45 1 @ :30
:30 rest after each round of 8, check HR
100 easy drill before you get out. Do an excellent job in school today, start thinking about your swims at JPP. Have a great day!
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