1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
12 x 75@ 1:20 in 3 sets of 4:
1-2 fist free drill, choice free drill, choice drill NO FREE, by 25's
3-4, kick on back desc 1-2, focus on small FAST UDK past the flags, every turn!
3 sets of:
2 x 50 swim free/swim NO FREE desc 1-2 @ :55
2 x 25 kick FAST with boards, "partner style" @ :40- race it up here!
1 x 150 drill/skulling by 25's
1:00 rest, check HR
TEST SET-
1 x 2000 swim free for time (1 x 1650 for first timers)
2 heats, race it up and make it count. Make sure you get your time.
If there is time...
75's @ 1:10 swim free/4th best stroke/free (1&2) and then kick/swim/kick choice (3&4) by 25's
100 easy drill before you get out. Do an excellent job with drylands today- and do a little HW today as well. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!
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