PMI in the stands at 4p
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 x 150 @ :10 rest- 50 ra2 la2 free drill, 25 choice drill NO FREE
After #3, check HR & put fins on
With fins, 2 sets of:
1 x 150- 25 choice fly drill, 25 dolph kick on side, @ 2:40
8 x 25 @ :40- fly pull with free kick @ :40, except #'s 3, 5 & 7 are FAST UDK @ :20
No rets between sets, check HR after 2nd set, then take fins off.
12 x 100 as follows:
odds- 25 swim fly (build), 75 swim free br3/5/3 by 25's @ 1:20
evens- 75 swim IM (back/breast/free by 25's), last 25 kick free on back @ 1:30
12 x 50 in sets of 4:
1- swim free br3 @ :45- FAST TURN/BO
2-3, swim primary stroke (NO FREE) desc 1-2 @ :50
4- kick choice FAST @ :45
Check HR after #12, then 1:00 rest
With fins, finish up with...
75's descending in sets of 3 @ 1:30 (3 swim, 3 swim different stroke, 3 kick on back)
Warmdown a bit before you get out. Do some HW tonight so you don't have to do it all tomorrow. Regular schedule tomorrow, have a great day!
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