1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
18 x 50's in 3 sets of 6-
2- drill/kick on back by 25's @ 1:00
2- swim/kick on back by 25's @ :50
2- swim free/NO FREE by 25's @ :40
1:00 rest after #18, check HR.
El Presidente- get your mind right for the distance set and READY GO (See if anybody else wants to do that set with you, like Big H).
Everybody else-
4 sets of:
With fins*:
7 x 25 fly drill @ :35 (choice fly drill, but different by round), except #'s 3 & 5 are FAST dolph kick on back @ :20
3 x 25 swim fly desc 1-3 @ :30, except #2 is @ :20
Take fins off...
1 x 75 swim fly FAST for time
When everybody has finished, get right into...
1 x 75 kick on back, desc the 3 x 25's to something JUICY.
1:00 rest between rounds to check HR and put fins back on.
*in 4th round, go without fins!
Until 7:30p, finish up with...
75's pull free with shnorkels & buoys (paddles every 3rd set- okay):
3 @ 1:10 desc 1-3 to what you can
1 @ :50- make the interval.
Warmdown a bit before you get out, do an excellent job with your HW tonight. Get excited to train outside NEXT WEEK. Have a great day!
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