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 breast/free br 3 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 150 kick IM by 50's, descend 1-2 @ 3:00, #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!
Until 6:00 p.m., 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 with your HW tonight,
start thinking about your swims at JPP. Have a great day!
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