Drylands- same circuit, upstairs
1 x 800- 100 swim, 100 kick- go 400 free, 400 primary stroke
1:00 rest
With fins,
18 x 25 as follows:
2- drill in primary stroke @ :40
1- FAST dolph kick on back @ :20
Take fins off
1 x 400- 75 skulling drill/swim build- get out, last 25 swim FAD, FAST
1:00 rest
3 sets of:
3 x 50 swim build to FAST turn in primary stroke, then drill back @ :50
1* x 100 swim free neg split @ 1:20
*add 1 x 100 in each round (@ 1:10 in 2nd set, then 1:20, 1:10 & @ 1:00 in 3rd round)
1:00 rest after 3rd set, check HR
Until 7:30p, finish up with...
3 x 50 from a dive in heats- odds are FAST/easy/FAST (35 @ :50, then last 15 @ :50); #2 is FAST turn, all @ :50
1 x 50 drill
1 x 50 swim all out FAST for time from a dive (FAD), BROKEN every third round (:10 rest at 25)
Mix up strokes by rounds
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. Enjoy your day off tomorrow, do some yoga. Have a great day!
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