1 x 300- swim free, reverse IM drill, kick on back by 100's
1:00 rest
4 x 125 @ :10 rest- 75 drill/skull/drill, then 50 swim build into FAST turn; 2 free, 2 NO FREE
3 sets of:
6 x 25-
1-2, body position kick @ :40
3- half FAST UDK on stomach, half choice skulling @ :40
4-5 breast pull with free kick drill (2k1p in 3rd set) @ :30
6- swim breast build to FAST @ :30
3 x 50 swim/kick breast @ 1:00 with FAST TURN
1 x 75 kick FAST choice for time on back
Check HR, 1:00 rest between sets.
After 3rd set, from midpool...
Work on turns (4 at a time), then 100 swim choice, turns get FASTER
Change strokes after each round.
Warmdown a bit before you get out, wear your sunscreen & drink your water if you have to be outside today. Have a great day!
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