1 x 600- 300/300- mix up the IM
1:00 rest
2 sets of, all @ :10 rest
1 x 150 drill/kick by 25's
2 x 100 drill /swim by 25's
3 x 50 swim/kick by 25's- swim/kick by 25's, desc 1-3
1st set free, 2nd set primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 75 as follows:
2- 25 drill, 50 swim free br3 @ 1:15- FAST TURN
2- 25 drill, 50 swim primary stroke @ 1:25, FAST TURN
2- all kick, 25 with boards, 50 on back desc 1-2 @ 1:40
Check HR after #12
3 x 5 minute swims with shnorkels @ 1:00 rest- keep track of yards, try to increase from 1-3 (desc)
If there is time, work on starts until 7:30p.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Tomorrow morning will be Filthy Kicking Wednesday. Have a great day!
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