1 x 600- 300 swim freestyle, 300 reverse IM drill/drill/kick on back, by 25's
1:00 rest
4 x 50 ra2 la2 free @ 1:00
4 x 75 @ 1:20- 25 kick on back (build), 25 swim free count strokes, 25 fist free drill-fewer strokes
6 x 50 drill/kick (build) NO FREE @ 1:00
6 x 100 swim free/NO FREE by 50's, desc 1-3/4-6 @ 1:40
:30 extra rest, check HR & get shnorkels...
12 x 75 free with shnorkels
3- @ 1:05, desc 1-3 (or @ 1:15)
1 @ :50- get your giddyup going to make this interval! (or @ 1:00)
1:00 rest after #12, check HR
With boards & fins, until 7:30 p.m....
4 x 25 kick with boards (the usual) @ :40
:20 extra rest, get fins on...
2 x 50 kick on back with fins @ :10 rest- BROKEN, different by round
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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