1 x 600- 300 swim freestyle, 300 choice- mix it up
1:00 rest
4 x 125 @ :10 rest- 50 kick (FAST turn), 25 skull, 50 swim (FAST turn)
Go 2 free, 2 NO FREE
8 x 25 @ :40- 1&2 are drill/swim at 200 setup (by 25's); #3&6 are kick FAST on back @ :20
1:00 rest, check HR
4 sets of:
2 x 50 drill @ 1:00- can be skulling if you'd like on 2nd 25
4 x 1/2 pool sprints @ :30
2 x 50 from a dive in heats; #1 is FAST TURN/BO, #2 is FAST breakout & finish
odd rounds are free, even rounds are primary (2nd set) and 4th best stroke NO FREE (4th set)
No extra rest between sets.
Warmdown a bit before you get out & change quickly for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!
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