1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill/skulling by 25's
1:00 rest
8 x 75-
odds- 25 kick on back build, 50 choice drill @ 1:20
evens- 25 kick on back FAST, 50 swim some sort of IM transition, but NO FREE @ 1:10
Swim as you feel for 12m, then check HR
1:00 rest, then...
Big, fat, FILTHY 100's...guess them and you don't have to do them!
8 rounds of:
1 x 100 swim choice @ 1:35- except the 3rd 25 is kick FAST with boards
1 x 100 swim IM @ 1:30- except the 4th 25 is kick FAST free with boards
1 x 100 swim/kick on back in primary stroke, NO FREE @ 1:25- hustle here to make this!
:30 rest, check HR & shake out your legs; then...
BROKEN 150 KICK with boards- various by round, but always @ :10 rest, all @ 3:00
No extra rest between sets, check HR after each Broken 150.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside of doors (less then two weeks!). Have a great day!
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