1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up here
1:00 rest
With fins:
15 x 50 as follows-
1&2- choice fly drill, kick free on back with arms toward ceiling (streamlined) @ 1:00
#3- 25 dolphin kick LUNGBUSTER, 25 fly pull with free kick @ :50
Take fins off & check HR after #15; then...
1 x 400- 50 choice kick on back with FAST TURNS & UDK's, then 50 drill/swim(swim build FAD)
1:00 rest
4 sets of:
6 x 25- odds/evens as follows:
odds- swim fly build to FAST @ :40
evens- kick on back (choice) @ :20- make the interval!
2 x 75 swim back/breast/free by 25's @ 1:20, desc 1-2
No rest between sets, check HR after #2 in each round
Finish up with...
3 x 5 minute swims @ 1:00 rest- choice stroke, but same stroke for all 3; keep track of yardage & increase in each 5 min swim; #3 should be an all out JUICY effort!
If the there is time...
Finish up with "out & backs" all kick, NO BOARDS!
Warmdown a bit before you get out to change for yoga. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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