1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 25 choice skulling @ :10 rest
4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke NO FREE
3 x 150 @ 2:45- 25 swim (build), 25 drill (same stroke), 25 kick (FAST UDK & breakout)
8 x 50 @ :50- odds swim free/NO FREE, evens swim/kick choICE
1:00 rest, check HR
Line up along bulkhead* for vertical kick (and egg beater); from the far end in sets of 4 at a time...
4 x 50 swim in primary stroke at 200 GP @ 1:00
4 x 25 kick FAST for time @ :10 rest
1 x 200 swim BIG (gi-normous) negative split free- hand touch at 100, okay
Everybody goes through this three times
*On BH, "pullouts" onto the BH after each round of vertical kick
Finish up with 250's pull freestyle with shnorkel @ :15 rest, descending 1-3's
100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
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