1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick on back, by 25's
1:00 rest
4 sets of:
1 x 150 @ 2:40- swim (build)/drill by 25's; 1st 2 rounds free, last 2 rounds NO FREE
1 x 100 kick @ 1:40- with boards/on back by 50's- get time & desc 1-4
No rest between sets, check HR after 4th set, then...
1 x 300- 25 kick on back (UDK to halfway), 25 choice swim build to FAST, 25 skulling
1:00 rest, check HR again
Until 6:30p, all @ 2:00...
1 x 100 kick FAST on back (75), then 25 choice kick easy with boards
1 x 100 kick FAST with boards (75), last 25 drill
1 x 150 swim free with FAST turns & breakouts
Check HR when you can
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for JO's this weekend. Have a great day!
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