1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
With fins:
12 x 50 drill @ 1:00- except, #'s 3, 5, 7 & 9 are kick on back @ :45- focus on UDK's!
Check HR & take fins off, then get right into...
1 x 200- 50 drill in primary stroke, 50 kick/skulling by 25's choice
1:00 rest, check HR again
3 sets of:
12 x 50 as follows:
1-2, kick with boards desc 1-2 @ 1:10
#3- all kick FAST @ back @ 1:10
4-6, drill in primary stroke (NO FREE) @ 1:00
7-10, swim at 200 Goal Pace @ 1:10- same stroke as 50's drill above
11-12, kick FAST for time with boards @ :10 rest
Check HR after #12, then on the next top...
1 x 300 pull free with shnorkel & buoy, get time & desc 1-3
1:00 rest between rounds
2nd round, 50's drill & Goal Pace are free
3rd round, 50's drill & GP are choice
If there is time, finish up with...
4 x out & backs swim/kick butterfly, forward somersault @ :45
4 x 15M sprint kicks with boards @ :40
No rest between sets, mix up kick by round if you'd like
At 8a, go a 150 easy choice/drill/choice by 50's- finish at the far end to help with the lanelines. Wear your sunscreen today and drink plenty of water. Tonight up at the Mother Ship (CM) at 4:45p. Have a great day!
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