1 x 600- 300 swim free, 300 reverse IM- go drill/swim by 25's
1:00 rest
12 x 50 as follows:
1-2, drill @ 1:10
#3- swim @ 1:00 (@ :50 for #6, then @ :40 for #9, then from a dive for #12
1:00 rest, check HR
Get water, get ready...
Four rounds of:
5 x out & backs @ :50- these are with fins, all FAST (swim/kick fly in 1st/4th sets, all kick in 2/3)
4 x 50 kick with boards @ 1:05* (*gets :05 faster by round!)- go free/primary/choice free by round
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to JUICY! Free, primary, choice, primary by round
2 x 50 kick with boards @ :15 rest- this is an all out BROKEN 100!
1 x 250 swim/kick as follows:
1st round, 200 swim/50 kick FAST
2nd round, 150 swim IM/100 kick FAST
3rd round, 100 swim free/150 kick IM FAST
4th round, 50 choice drill/200 kick FAST
Check HR after each round, and get some water
Warmdown a bit before you get out, change quickly for dinner. This afternoon at 4p in the lounge to go over the next chapter in the book. Have a great afternoon!
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