1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill-drill-skulling by 25's
1:00 rest
With fins:
8 x 75 @ 1:20-
50 2 dolphins kicks 1 breast pull drill, last 25 kick on back, 10y FAST underwater
:30 rest, check HR, take fins off
12 x 50 @ :50-
2 swim breast/free desc 1-2
1 swim/kick breast by 25's FAST
1 x 400- 50 choice backstroke drill, swim back-breast IM style, breast 25 is FAD
1:00 rest, check HR
6 sets of:
3 "out & backs" @ :40- 2 all kick with forward so, 1 swim/kick NO FREE
2 x 100- 1 swim free @ 1:10, target 500 pace; 1 kick FAST for time, BROKEN
1 x 50 swim in primary stroke FAST, FAD @ 1:00
No rest between sets, check HR when you can
Last three sets go 2 x 50 FAD in primary stroke @ 1:00; last set go BROKEN @ :10 rest
Finish up with:
6 x 150 pull free with shnorkels @ 2:00, desc 1-3's to something JUICY, choice toys
150 easy drill/skulling by 25's before you get out. Enjoy the Thanksgiving holiday with your families- we all have a lot to be thankful for. Saturday Morning at DS, and then regular Drylands. Have a great day!
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