1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
4 x 50 @ 1:00- breast pull with dolphin kick, do flip turns
6 x 25 sit & spin back drill @ :35
3 x 100 @ 1:45- 50 ra3 la3 back drill, then 50 dolphin kick with boards
1:00 rest, check HR & take fins off
6 sets of:
2 x 100 swim IM, except last 25 is kick free on back, desc 1-2 @ 1:40
2 x 100 swim/kick by 50's (2 rounds fly/back; 2 rounds back/breast; 2 rounds breast/free by 50's) @ 1:45- focus on UDK's on the kick
:20 extra rest
1 x 75* kick/swim FAST for time- go 25 kick with boards, 50 swim
* Cycle through this as follows: 25 kick fly with boards, 50 swim back/breast by 25's; the 25 kick free with boards, then 50 swim breast/free; then 25 kick breast with boards, 50 swim free/fly by 25's, etc...
1:00 rest between sets, check HR after each round.
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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