1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest
6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill NO FREE
8 x 50 @ 1:00- 25 breast kick on back (4 FAST UDK's to the breakout), then choice drill in 4th best stroke
4 x 125 @ 2:15- 50 drill/swim by 25's in 4th best stroke, 75 drill/swim/drill in primary stroke- FAST TURNS/BO
Check HR, then 1:00 rest
With med-balls & partner, until 5:30p-
1:30 VDK, pass ball back & forth (:20 FAST, :10 easy- 3 times), then get up for a 50 swim FAD- go 4 rounds primary stroke, 4 rounds choice (1st 50 is smooth & strong; 2nd 50 is FAST)
Warmdown a bit before you get out for drylands. Do an excellent job upstairs, and with your HW tonight. Enjoy your morning off tomorrow. Have a great day!
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