1 x 600- 300 swim free, 300 choice IM drill- mix it up
1:00 rest
3 sets of:
3 x 50 drill/kick by 25's, build the kick to FAST @ 1:00
2 x 50 swim/kick by 25's (same stroke as 1st 3 x 50), build the swim to FAST TURN/BO, @ :50
1st set free, 2nd set NO FREE, 3rd set choice
After 3rd set, check HR (:30 rest), then continue right into...
6 x 75 swim/kick/swim by 25's desc 1-3 & 4-6, @ 1:15
1:00 rest, check HR
TEST SET: 1 x 2000 swim free for time! (1650 for the young'uns)
*After everybody finished, we went a single 50 swim choice from a dive; many went best times and we talked afterwards about how important a thorough warmup is (2000 or 1650 being "thorough" here this morning).
With fins, until 10a, finish up with...
3 x 150 swim free desc 1-3 @ 2:40
3 x 100 swim IM desc 1-3 @ 2:00
3 x 75 swim in primary stroke desc 1-3 @ 1:40
(Might get two rounds in)
Do an excellent job with drylands today, and remind your parents about PMI at Claude Moore tomorrow at 4p (NO YOGA tomorrow). Have a great day!
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