1 x 600- 300 swim free, 200 reverse IM drill- go kick/kick/skulling by 25's
1:00 rest
2 sets of:
9 x 25 @ :40- odds ra2 la2 free drill, evens body position kick drill (2nd set odds are choice drill in primary stroke, NO FREE)
1 x 125- swim build to FAST turns/drill by 25's- same stroke as 25's drill above
:30 rest between sets, check HR
After 2nd set...
4 sets of:
3 x "out & backs" @ :40- kick in the 1st set with boards, swim/kick in 2nd set, swim in 3rd set, choice in 4th set
2 x 50 swim (various) by rounds @ :55 (gets :05 faster by round)
1 x 75 swim swim IM- get time & desc 1-4, @ 2:00; 1st 25 is always kick with boards
No extra rest between sets, check HR after each round.
1:00 rest & water break after 4th set; then...
Say goodbye to 2018 with a juicy set of 100's... can you guess how we're doing them???
Warmdown a 150 drill/choice before you get out. Make sure you have all your HW done before Wednesday, and start thinking about your goals for 2019. Regular workout schedule resumes on Wednesday, 1/2. Have a great day!
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