1 x 400- swim free, rev IM drill, swim choice, kick on back- by 100's
1:00 rest
3 x 300 @ 5:00 (5:30, okay) as follows:
200- 50 drill/25 skulling/50 drill/25 skulling/50 swim build to FAST TURN & BO
100- choice kick, odd 25's on back (4 FAST UDK's!), even 25's on stomach as far as you can go
Check HR & rotate one spot
18 x 25 in sets of 6:
1-2, 15M kick FAST/10M easy
#3- all kick FAST @ :30 (#6 @ :25, #9 @ :20
Rotate after every 6 x 25; middle 6 x 25 on back
Check HR after #18 then 1:00 rest
18 x 75 in odds & evens-
odds- 25 kick FAST, 50 swim (200 set up into FAST TURN-BO/smmoth & long for 2nd 25) @ 1:10
evens- all kick FAST, 25 dolph kick with boards, 50 choice kick on back (middle 6 evens are all w/boards)
Rotate QUICKLY after every 6
Until 6a, finish up with...
4 x 150's as follows-
1- swim free or back STRONG neg split @ 2:10 (or @ 2:20)
2- 100 swim IM, 50 kick @ 2:20 (or @ 2:30)
3- 50 swim primary stroke NO FREE with FAST TURN/BO, 100 kick FAST/easy by 25's @ 2:40
4- all kick FAST for time
Check HR after every 4 x 150 & rotate one spot.
Wear your sunscreen today and wear your mask all the way to the car. Be sure to have your face covering attached to your head if you have any plans to be out tomorrow for fireworks. REMEMBER, NO WORKOUT ON SUNDAY MORNING, JULY 5. Have a great day!
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