1:00 rest
It's okay to be uncomfortable...
4 x 50 @ 1:00 fist free drill br 3/choice drill NO FREE by 25's
1 x 200- swim (build)/drill by 25's, last 50 kick FAST on back @ 3:40
1 x 200- swim (build)/drill as above, last 100 kick FAST IM with boards @ 3:40
1 x 200- 50 choice drill, 150 kick FAST choice on back @ 3:40
:30 rest, check HR, get ready...
3 sets of (all kicking is FAST, be explosive off the wall):
4 x out & back's kick underwater @ :45- on stomach to halfway, forward ss, then on back (underh2o)
4 x out & back's kick w/boards @ :45*- forward ss at halfway (*gets :05 faster by round)
1 x 150 swim free or back neg split & desc 1-3 @ 3:00- 2nd 75 needs to be juicy!
No rest between sets, check HR after each 150
With fins:
12 x 25 @ :40 fly drill- 1&2 are fly pull free kick; #3 is choice fly drill
Take fins off
15 x 100 In sets of 3 as follows:
1- 25 swim fly, 75 swim choice @ 1:30 (or 1:40)
2- 25 swim fly, 50 swim choice, 25 kick FAST on back @ 1:30 (or 1:40)
1 x 100 swim free br3 or 4/2 @ 1:10 or 1:20
:30 rest after #3, check HR, then go 4-12 straight through, then :30 rest again, then last 3
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the long swim tomorrow. Have a great day!
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