1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- dolph kick, odds on side, evens on back- all 6 are 1/2 way UDK
4 x 50 choice fly drill/kick on back arms towards ceiling by 25's @ 1:00
6 x 25 dolph kick- odds on back @ :40, evens @ stomach @ :20, 1/2 way UDK on all 6!
Take fins off after first set & get right into...
2 x 300 @ :20 rest as follows:
#1- 25 choice fly drill, 50 swim/kick on back by 25's choice
#2- 25 swim fly build to FAST, 50 swim/kick on back by 25's choice; swim is build, kick is FAST
1:00 rest after 2nd 300 before you repeat the 6 x 25/4 x 50/6 x 25- NO FINS 2nd time through
3 sets of:
4 x 50 @ :40- swim free/choice or choice/free by 25's- br3 or 4/2 on free (JrG @ :45)
1 x 150 swim free br3 or 4/2 @ 1:50 (JrG @ 2:00)- desc 50's 1-3 to what you can
4 x 50 swim IM order by 25's @ :50
1 x 150 swim free @ 1:40 (JrG @ 1:50)- strong neg slit here, br3 or 4/2
:30 rest after each set, check HR (not more than :30 rest)
Until you have to get out, finish up with...
1 x 100 @ 1:30- 25 swim fly (IM order through the set), 75 swim/kick/swim by 25's (odd rounds can be free, even rounds NO FREE or primary stroke)
6 x 25 kick (IM order by rounds)- odds build @ :40, evens all FAST @ :20
1 x 150 @ 3:00- kick for time, desc the 50's 1-3 to all out FAST; total time for the 150 should get faster by round, also.
Warmdown a bit before you get out. Do some HW today, and offer to help around the house. Have a great day!
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