1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest
3 x 125 @ :10 rest, 25 choice skulling, 75 drill/swim/drill, last 25 choice skulling
1 x 75 swim/drill/swim by 25's
Check HR, then 1:00 rest
3 sets of:
6 x 25 @ :40- odds breast pull free kick drill, evens 2k1p breast drill, except #6 is swim build
2 x 75 @ :15 rest desc 1-2, go 50 swim, 25 kick, all breaststroke
6 x 25 kick, odds 15 FAST, 10 easy @ :45; evens all FAST @ :25
1:00 rest between sets, check HR
Go 3rd set choice stroke
Until you have to get out, all @ :15 rest, finish up with...
100's 25 skull, 50 swim with FAST turns, 25 drill
Change strokes after every 2 x 100's.
Warmdown a bit before you get out & be sure to wear your sunscreen if you have to be outside today. Be sure to develop the habit of being as thorough as possible with your warmup so you can get the most out of each workout. Have a great day!
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