1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
8 x 100 @ 1:45-
odds- 50 breast pull with dolphin kicks & flip turns, 50 choice drill 4th best stroke
evens- 25 breast pull with free kick, then 75 kick on back; get time, desc 1-4; focus on 4 UDK's
12 x 25 as follows:
1&2- sit & spin backstroke drill @ :35
#3- FAST UDK as far as you can go, then kick on back, @ :20
Check HR, then 1:00 rest, take fins off
12 x 100 in sets of 3-
1&2, 25 dolphin kick with boards, 50 swim back/breast IM style, 25 kick free with boards- @ 1:40
#3- swim all free @ 1:15 (anybody up for 1:10? 1:05) or @ 1:20
Check HR after #12, then 1:00 rest
20 x 25 kick in sets of 4- "the usual," all @ :40, except #4 is always @ :20 (go odd rounds of 4 IM order, even rounds of 4 all free)
With fins, finish up with...
3 x 50's swim desc 1-3 to all out FAST @ 1:00
1 x 50 dolphin kick LUNGBUSTER/swim by 25's @ 1:00- how close can you come to your time on #3?!?
Warmdown a bit before you get out & change quickly for yoga. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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