1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 25 double arm back drill, 50 ra la back drill- go 25 of each
6 x 25 sit & spin back drill @ :40
2 x 300 swim/kick desc 1-2 @ :20 rest- go 50 swim backstroke, 25 breast kick with boards
1:00 rest, check HR
4 sets of:
2 x 75 swim back/breast/free by 25's @ 1:10 (gets :05 faster by round); Lane 1&2 can start @ 1:20
2 x 50 kick with boards @ :50- go free/breast by 25's, but hustle to make the interval
2 x 100 swim/kick backstroke @ 1:40 desc 1-2- go 50 swim, 3rd 25 kick on back, last 25 swim back
No rest between sets, get times for 2nd 100 in each round.
With fins, until 7:30 p.m., finish up with...
25's @ :40- the usual in sets of 4 (go 4 free, 4 NO FREE).
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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