1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling by 25's
1:00 rest
16 x 50 in sets of 4's
odd sets of 4, drill/kick by 25's @ 1:00 (build kick)
even sets of 4, all kick @ :55 (last set of 4 @ :50)- with BOARDS
12 x 100 kick in sets of 3:
1&2, swim/kick by 50's in primary stroke desc 1-2 @ 1:45
#3, all kick FAST with boards (#6 & 12 are BROKEN- 6 is 25/50/25; 12 is 4 x 25- all @ :10 rest)
1:00 rest, check HR
12 x 75 swim in 2 sets of 6:
1-3, swim free br 3/5/3 by 25's @ 1:00
4-6, swim IM (NO FREE) @ 1:10, desc 1-3 to what you can
7-9, swim free br 3 @ :55
10-12, swim IM @ 1:05- desc if you can (can anybody go @ 1:00?!?)
:30 rest, check HR
3 x 300 swim free with shnorkel, desc 1-3 @ 5:00 to something JUICY!
1:00 rest, check HR
With fins until 10a:
6 x 25 @ :40 (odds swim build; evens are swim 15 FAST, 10 yards drill)
3 x 50 LUNGBUSTER/swim by 25's desc 1-3 @ 1:00 to something JUICY!
Odd rounds free, even rounds NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today) and get excited to race next week. Have a great day!
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