1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- drill/kick/drill by 25's, build the kick to FAST (3 free, 3 NO FREE)
9 x 50 in sets of 3 as follows:
1-2, swim/kick desc 1-2 @ :55
#3- all kick on back @ :45, focus on 4 small FAST UDK's off each wall
Check HR, then 1:00 rest
With fins, 12 x 75 swim desc 1-3's to FAST (swim 1-2; #3 is 50 swim, 25 kick, faster than #2)
Go 3 free, 3 NO FREE
Finish up with...
25's from a dive (1- 15/10; 2- build; 3- all swim FAST)
Warmdown a bit before you go change for drylands. Do an excellent job with your HW tonight & enjoy your morning off tomorrow. Have a great day!
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