1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/kick by 25's
1:00 rest
2 sets of:
1 x 150 drill/swim (build) by 25's @ 2:40
1 x 100 swim/kick by 50's (kick on back), desc 1-2 @ 1:40
6 x 25 swim @ :35- odds are dps, evens break out FAST & hold speed
No rest between sets, check HR after 2nd set.
With fins & med-balls, 2 sets of:
3 x 150 swim free desc 1-3 to FAST @ 2:40
2 minutes of vert kick with med-balls: take ball down to bottom, then blast off bottom, pass to partner
3 x 100 swim IM desc 1-3 @ 2:00 to FAST
2min of vert kick with med-balls (as above)
3 x 75 swim in primary stroke @ 1:40, desc 1-3 to FAST (NO FREE)
2mins of med-balls (as above)
Check HR after each FAST swim
1:00 rest between sets
Warmdown a bit before you get out for drylands. Do an excellent job upstairs & be sure to wear something "SNOW." Enjoy your morning off tomorrow & get all your HW done. Have a great day!
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