1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up
1:00 rest
With fins, 5 sets of:
3 x 25- 2 fly drill @ :40; #3 is FAST UDK @ :20
2 x 50 swim fly/choice breast drill by 25's @ :50
No rest between sets. Check HR after 5th set, then come back to the starting end & take fins off.
1:00 rest
8 sets of:
1 x 100 @ 1:40*- 25 swim fly, 75 kick
1 x 100 @ 1:40*- all kick, except 3rd 25 is swim breaststroke
2 x 75 all kick @ 1:20*- 1st 75 is IM, 2nd is 25 primary kick, 50 choice
*intervals on 100's are 1:30 after 3 rounds, then 1:20 after 5 rounds; for the 75's, they're @ 1:30 for rounds 4-5, then @ 1:40 until the end.
Warmdown a bit before you get out. Enjoy your day off- don't waste it- but be sure to plan for workout on Thursday Morning up at North Moore. Have a great day!
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