1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick (build)/drill/swim/drill by 25's
1:00 rest
With fins:
12 x 25 @ :40- 3 fly pull free kick, 1 kick on back/side/stomach (1 each, focus on core throughout)
8 x 50 swim fly build to FAST TURN, then 2nd 25 is choice drill NO FLY
:30 rest, check HR then take off fins & get right into...
1 x 300- each 100 is drill/swim by 25's- 1st 50 is 4th best stroke, 2nd 50 is fly- go the 25 swim fly FROM A DIVE & build
1:00 rest, check HR again
3 sets of:
1 x 300 swim free br3- except middle 100 is swim IM with last 25 kick free on back, @ 5:00
1 x 200- swim/kick by 100's in primary stroke (100 kick is 50 on back, 50 with boards), @ 3:45
5 x 50, different by round:
1st round, odds are swim fly/back by 25's @ :50; evens are swim free br 3/5 @ :40
2nd round, odds are swim breast/free by 25's @ :50, evens are swim free br 3/5 @ :40
3rd round, odds are swim/kick by 25's in 4th best stroke @ :55 (desc 1-3), evens are swim/kick free @ :45
1:00 rest between sets, check HR
Until 6:30p...
Work on starts.
Warmdown a bit before you get out. Offer to help around the house tonight and get excited for Filthy Kicking Wednesday tomorrow morning at the OL. Have a great day!
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