1 x 600- 300/300- mix up the IM
1:00 rest
3 sets of:
3 x 100 drill/50 kick on back (FAST TURN)/drill @ 1:50
2 x 75 swim/kick/swim by 25's @ 1:20- desc 1-2
1 round free, 1 round primary,1 round in 4th best stroke
1:00 rest after 3rd set, check HR
LONG SWIM-
3 times through:
250 swim free br 3 (except 3rd 50 is br5)
350 in primary stroke as follows-
150 swim FAST turns
50 drill
150 swim desc the 3 x 50 to something JUICY!
Check HR after 3rd time through
If there is time:
25's with fins in sets of 4 @ :40- the usual
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for some filthy kicking tomorrow. Have a great day!
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