1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of
1 x 150 drill/kick by 25's @ 2:40
1 x 50 swim (build to FAST turn)/drill by 25's @ 1:00*
*add 1 x 50 in each round, and the interval gets :05 faster by round
1st set free, 2nd set primary, 3rd set choice
1:00 rest after 3rd set, check HR
16 x 200 kick in sets of 4 as follows:
1-3, 50 kick with boards, 100 kick on back, 50 kick with boards- different by rounds
#4- BROKEN KICK WITH BOARDS: 75/50/75 @ :15 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
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