1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest
9 x 75 @ 1:30 (@ :15 rest if no clock)-
1- drill/kick/drill
2- kick/drill/kick
3- all swim build into FAST turns/BO's
1 set free, 1 set NO FREE, 1 set choice
Check HR then get right into...
3 x 125 @ :10 rest
odd 25's swim, even 25's kick
Desc 1-3 to what you can
1:00 rest, check HR
Finish up with...
9 sets of:
3 x out & backs @ :35
2 x 25 kick all FAST @ :25
1 x 50 kick FAST for time
Check HR after each round; go @ :20 rest if no clock
3 rounds free, 3 rounds NO FREE, 3 rounds choice
Warmdown with some easy skulling & drilling, but nothing sloppy. Wear your sunscreen & drink your water today, enjoy your time off & take good care of yourself away from the pool. Have a great day!
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