1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
8 x 75 @ 1:20, odds are drill/drill/kick & evens are swim/kick/swim (4 free, 4 NO FREE)
12 x 50 in sets of 3's (6 @ :50, 3 @ :45, last 3 @ :40)-
3- swim IM order (25's), 3 swim/kick by 25's choice, 3 swim IM (25's), 3 swim free
1:00 rest, check HR
5 rounds of pace set from yesterday:
4 x 50 @ 1:00 (3rd 50 @ :40) 2nd rd @ :55, 3rd rd @ :50, 4th @ :55, 5th @ 1:00)
1 x 150- 50 drill (SHARP, not sloppy) then 100 swim desc by 50's with FAST TURNS/BO's
Finish with LONG SWIM:
IM pyramid...
200 IM swim then 100 kick on back
300 IM swim (75 of each stroke)/100K
400 IM swim/100K
300 IM swim (75 of each)/100 kick
200 IM swim/100 kick- this last 100 kick can be with a board
Focus on fast turns/bo's on the way up and then all strong & fast on the way down; 4 UDK's off each wall
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for FILTHY KICKING WEDNESDAY tomorrow morning. Have a great day!
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