1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on 4 UDK's off each wall
1:00 rest
4 x 125 @ :10 rest- 25 choice skulling, 25 drill, 50 swim dps, 25 kick build
Check HR, then everybody together...
6 rounds of:
1 x 50 skull/drill by 25's @ 1:10
1 x 25 swim dps- count strokes, @ :35
1 x 25 swim dps- one less stroke, still @ :35
1 x 25 swim build to 200 setup- but at same stroke count, @ :35
1 x 25 swim FROM A DIVE, same stroke count at 200 setup, @ :40
No rest between sets; go odd rounds free, even rounds NO FREE
Finish up with...
With fins,
18 x 25 in sets of 3: 1) swim build; 2) swim all out FAST; 3) all out LUNGBUSTER @ :20
3 starts/15m breakouts before you change for drylands.
Do an excellent job with your HW tonight & enjoy your morning off tomorrow. Have a great day!
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