1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
5 x 150 @ 3:00- kick on back, except middle 50 is drill; desc the 50's kick 1-2, and the drill is same stroke- but different drill for each 150
8 x 50 @ 1:00- swim/kick by 25's; go 2 free, 2 primary stroke, 2 in 4th best stroke and 2 choice- desc 1-2's
Check HR, then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
4 times through:
250 IM (start with back), go back/breast/free/fly/back for #1, then breast/free/fly/back/breast for #2, #3 is free/fly/back/breast/free and #4 is fly/back/breast/free/fly- all by 50's; FAST TURNS throughout, and the last 50 is always race pace
150 swim/kick on back by 25's all freestyle, desc those 50's 1-3 to something juicy!
1:00 rest after 4th time through, check HR
3 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:20, desc 1-3
1 x 75 swim IM by 25's (NO FREE) @ 1:10
3 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 kick FAST for time on back @ 1:20
:30 rest after 1st round, check HR; last 2 rounds- NO REST!
Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Have a great day!
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