1:00 rest
4 x 75 @ 1:20- odds, 50 fist free pull br3, 25 choice kick on back; evens- 25 kick build, 50 drill in primary stroke NO FREE
2 x 150 @ 2:40- 50 drill/swim DPS, 50 kick choice neg split, 50 swim/drill- build swim to FAST TURN
Check HR, then everybody together...
12 x 50 as follows:
1-2, swim free neg split @ :40 (or @ :45)
3- swim/kick by 25's in primary stroke @ :50 (or @ :55)
4- swim primary stroke, desc 1-4 to FAST (start at 200 setup), @ :50 (or @ :55)
Check HR after #16, then 150 drill/skull by 25's
1:00 rest
LONG SWIM:
3 times through...
1 x 150- swim IM (25 fly/50 back 50 breast/25 free; then 25 back/50 breast 50 free/25 fly; then...)
1 x 250 swim free- odd 50's FAST TURNS/BO's, even 50's all swim FAST
1 x 150 swim in primary stroke, desc the 50's 1-3 to something JUICY
Check HR after 3rd time through
Everybody together...
3 sets of (3rd set is choice)
4 x 50 GP in primary stroke @ 1:00/150 drill/skull by 25's
5 x 50 GP @ :50/:40, then 150 kick/skulling by 25's
6 x 50 GP @ :10 rest (#3 is all drill), then 250 easy drill/choice by 50's)
Warmdown a little bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a great day!
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