1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins, 2 sets of (2nd set can be without fins if you'd like):
6 x 25 @ :40-
2- choice free drill
1- fish dolphin kick drill
6 x 25 @ :40-
2- choice drill in primary stroke, NO FREE
1- kick on back, FAST UDK to 10y, then choice kick to the end
Check HR after each set, no additional rest between sets.
30/20/10, all @ 2:00 rest-
swim can be 450 free then 150 NO FREE
pull is 250 pull with shnorkel & buoy, then 150 with paddles, desc those 3 x 50 to what you can
kick is 150 on back (focus on UDK past flags), then 50 kick with boards easy/FAST by 25's
Check HR after each
The Good, the Bad, the Ugly...and the IMPORTANT- take notes
Until 6:30, work on...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
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