1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
With fins:
12 x 25 in sets of 3 @ :40-
1-2, breast pull with free kick
#3- UDK, go halfway underwater (small fast kicks), then last 12 yards dolph kick on side
6 x 75 breast pull with dolph kick & flip turns @ 1:20, desc 1-2's
1:00 rest, check HR & take fins off
6 x 100 @ 1:45- 50 2k1p breast drill, 25 swim breast build to FAST, last 25 choice drill NO BREASTSTROKE
:30 rest, check HR, then everybody together...
3 sets of:
3 x 100 swim free br3, except 3rd 25 is swim breaststroke @ 1:20 (or @ 1:30)
2 x 125 swim free br3 @ 1:35* (last round :05 faster) or @ 1:45*
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:20
:30 rest after each set, check HR
4 rounds of:
12 x 25 kick (middle 4 on back, others with boards)- go odds 15/10 @ :45, evens @ :25 (O) or :20 (E)
1 x 150 swim primary stroke desc the 50's 1-3 to all out juicy FAST- hand touch at 100, okay
1:00 rest between sets, check HR
TEST SET-
8 x 50 kick with boards all out FAST @ 1:10
Until you have to get out, finish up with...
50's in sets of 4 @ :55
1-2, swim back/breast by 25's desc 1-2
3-4, kick with shnorkels & boards, make interval!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. REMEMBER: PMI at CM @ 4:00p tomorrow, NO YOGA after workout. Have a great day!
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