1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/kick/drill by 25's
1:00 rest
4 x 175 @ 3:00-
100- drill/50 swim (FAST TURN & BREAKOUT)/drill
75 is all kick- 25 with boards (dolphin kick, build), 50 on back choice, FAST TURN
9 x 50 in sets of 3:
1-3, swim IM order by 25's @ :50
4-6, swim/kick by 25's in primary stroke @ :50
7-9, all swim free br 3 @ :40
1:00 rest
4 sets of (or until 6:00p):
3 x 100 kick with boards @ 1:40 (1st round, 1st 25 is dolphin kick, rest is choice; 2nd round, 2nd 25 is free kick, rest is choice; 3rd round, 3rd 25 is breast kick, rest is choice; 4th round, last 25 is free, rest choice)
2 x 75 swim IM @ 1:20 desc 1-2
1 x 150- ????? varies from round to round (IM, all kick, maybe BROKEN, who knows???)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM this summer. Have a great day!
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