1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
6 x 125 as follows:
1-3, 25 body position kick, 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE @ 2:30
4-6, 75 swim free/primary/free by 25's, then last 50 kick on back (UDK to 10 yards!), @ 2:10, desc
15 x 50 in sets of 3 as follows:
1-2, kick with boards @ :55, FAST/easy by 25's if you can, but make the interval
#3- swim/kick on back by 25's @ @ :45
Who can go the last 3 @ :50 & :40? Last 6???
1:00 rest, check HR
5 rounds of:
2 x 100 @ 1:45, desc 1-2, 25 swim in primary (build), 50 swim free br 3, 25 kick on back (UDK!)
3 x 50 swim primary stroke @ :55 (gets :05 faster by round, down to :45, then back up. Anybody think they can go @ :40?!?
1 x 100 swim IM @ 2:00- get time, desc 1-5 to something JUICY!!
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remember we'll be doing drylands tomorrow before workout. Have a great day!
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