1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins & shnorkels-
6 x 75 @ 1:30- 25 kick free )face in water), 25 underwater recovery free drill, 25 choice free drill
6 x "out & backs" with boards & shnorkels- forward ss at midpool, go dolph/free kick, @ :40
8 x "out & backs" @ :45- all dolphin kick LUNGBUSTER kick with swamp turn at midpool
8 x 25 partner kick with boards @ :45- odds free, evens NO FREE
150 in set sof 4 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke
3- all kick FAST for time (with boards dolph/breast by 25's, on back & free with boards, 50's)
4- swim free br 3- go 75 at 200 setup, 75 all out FAST for time, let your kick drive you here!
Check HR, 1:00 rest between sets.
Warmdown with a 150 choice kick/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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