1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
12 x 75 in 4 sets of 3 as follows:
1- drill/kick/drill by 25's
2- swim/kick/swim by 25's
3- all kick (can be with boards, but it's all FAST)
1-6 are @ 1:30
7-12 are @ 1:20
1st set of 3 can be free
last set of 3 are NO FREE
After #12, check HR, then...
1 x 300- drill/drill (4th best stroke)/kick FAST on back (UDK's to 8M!)
1:00 rest, check HR again
BIG 125's @ 2:20 as follows-
1- all drill IM (free drill is catchup), last 25 drill is 4th best stroke
2- all swim IM, last 25 kick free on back
3- BROKEN KICK, different from round to round (1st 2 rounds will be 50/25/50 @ :10 rest with boards)- 3rd 125 is @ 3:00
Check HR after every 125 kick; after every 3rd round of 3...
1 x 200 swim free br 3 (br5 on 3rd 50!)- get time & desc 1-3
After 9 rounds, finish up with...
50's speedplay @ 1:00, 4 free, 4 in 4th best stroke NO FREE
Warmdown a bit before you get out to help with the lanelines. Stay inside today and drink plenty of water. Tomorrow morning at the Big Pool at Broadlands. Have a great day!
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