1 x 600- 300 swim freestyle, 300 reverse IM- your choice, mix it up
1:00 rest
4 x 100 @ :10 rest- drill/kick on back
6 x 1/2 pool sprints @ :30
2 sets of:
4 x 75 @ 1:30-
odds- 50 drill, 25 swim FAST FAD, get time
evens- 25 drill, 50 swim FAST FAD, how close can you get to your 25 time (x2)?
150 kick (build)/drill by 25's
1:00 rest between rounds, check HR
Finish up with 6 x 15y sprints from a dive (FAD
Warmdown a bit before you go change for drylands. Do an excellent job upstairs, work well together & wear something SNOW. Enjoy your morning off tomorrow. Have a great day!
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