1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
Quick talk about the next few weeks
With fins:
4 x 50 @ 1:00 choice drill/kick on back with arms pointed at ceiling
4 x 75 @ 1:20- 25 fly pull free kick, 50 choice drill in primary stroke NO FREE
12 x 25 in sets of 3-
1- 1/2 ra 1/2 fly drill @ :35
2- swim fly build to FAST @ :35
3- all kick FAST UDK @ :20- if you need a breath fine, but then get back to UDK!
1:00 rest after #12, check HR & take fins off
15 x 200 as follows (1-3 @ 3:30):
1- 50 swim fly with FAST TURN & UDK's, 100 drill IM order by 50's (back/breast), 50 kick on back
2- 100 swim fly/back by 50's with FAST turns, then 50 drill breast & 50 kick on back
3- 150 swim IM with FAST turns- work on tempo for backstroke & kick for breaststroke, last 50 kick
4- all swim freestyle br3 @ 2:30
5- all kick FAST for time: by round, go 2 x 100 @ :20 rest in 1st round; 75/50/75 in 2nd round @ :15 rest; and in 3rd round go 4 x 50 @ :10 rest
1:00 rest after each round of 5, check HR
Until 10a, finish up with...
7 x 50 with shnorkels (and boards, where necessary)-
odds- swim free @ :45, except #5 is all kick with shnorkel & boards
evens- swim free @ :35
1 x 150 in primary stroke- 100 swim, 50 kick (NO SHNORKEL), get time & desc
Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Tomorrow at CM, 4-6p. Have a great day!
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