1 x 600- 300 swim free/200 reverse IM drill/100 kick on back
1:00 rest
12 x 75 @ 1:20-
3 kick with boards/drill/drill by 25's, 1 all kick (25 with boards, 50 on back)- desc the kick
2/2
1/3
2 x 300 @ :15 rest-
25 kick with boards, 50 swim at 200 set up
25 kick with boards, 50 swim at 200 GP
1st 300 free; 2nd 300 is primary NO FREE
1:00 rest, check HR
5 sets of:
5 x 100 @ 1:45- swim/kick by 50's in primary stroke desc 1-3 (#'s 3 & 5 are swim free @ 1:15/1:10 or 1:20/1:15)
1 x 100 kick BROKEN @ 2:30- get time
1 x ????
1:00 rest between sets, check HR
If there is time after the fifth set...
50's & 75's pull free with shnorkels & buoys.
100 easy drill choice before you get out. Do an excellent job with your HW tonight- make sure you're starting off 2019 on the right foot. Have a great day!
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