1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM drill
1:00 rest
With buoys (kicking and pulling):
3 x 50 @ 1:00- catchup free drill
4 x 75 @ 1:30- 50 fist free drill (pull) br3, then 25 pull free (NO DRILL) build br5
4 x 75 @ 1:20- drill/swim/drill by 25's NO FREE, should be primary stroke
3 x 100 @ 1:45 swim/kick on back desc 1-3 in primary stroke
3 x 100 @ 1:45- pull/kick on stomach (both with buoys) free, desc 1-3
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
The Mystery Set was...
12 x 125 @ 2:00 with fins, desc 1-3's as follows:
100 swim, 25 dolphin kick LUNGBUSTER!!!
Go free, primary, IM, kick by rounds of 3
Until 6p, finish up with...
50's kick- 3 @ :55 desc, 1 @ :40 (go 4 with boards & 4 on back, focus on UDK's)
At 6p, get out and change quickly for yoga.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited to race at our meet next weekend. Have a great day!
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