1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins,
16 x 25 @ :40-
2- breast pull with dolphin kick
2- fly pull with free kick
Take fins off-
1 x 300- 50 choice kick easy/FAST by 25's (FAST turn), 25 skulling
:15 rest
1 x 300- 25 choice drill, 50 catchup free drill
1:00 rest, check HR
3 sets of:
6 x 100 @ 1:40* (*gets :05 faster by round)
odds- 25 dolphin kick with boards build to FAST, 75 kick on back with FAST TURNS & UDK
evens- 75 swim IM, 25 kick FAST free with boards
1 x 150 swim FAST free for time- get time & check HR
:20 rest
1 x 125 kick free with boards (can be different by round)- equal or FASTER to your time from 150
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for the LCM season. Have a great day!
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