1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3* sets of (rotate 1 spot after each round)
3 x 75 @ 1:20- 50 breast pull free kick, 25 choice drill
1 x 125- odd 25's swim breaststroke, desc 1-3; even 25's are kick on back, focus on 4 FAST UDK's off each wall
*3rd set can be a different stroke (does not have to be breaststroke)
After 3rd set...
8 x 75 as follows:
odds- 25 swim breaststroke, 50 swim backstroke @ 1:10 (or 1:15)
evens- 25 swim fly, 50 kick on back with FAST TURN & UDK
1:00 rest, rotate 1 spot
3 sets of:
18 x 25 in sets of 6:
1-6, kick all FAST, odds @ :35, evens @ :25
7-12, all swim odds @ 200 set up @ :35, evens all FAST @ :25
13-18, choice swim or kick, odds @ :40, evens @ :20
:30 rest, check HR
2 x 200 BROKEN KICK as follows:
1- 4 x 50 @ :10 rest with boards, get time
2- MYSTERY SET...
Wear your masks all the way to the car & use your sunscreen if you have to be outside today. Stay hydrated and do a great job with your drylands this week. Have a great day!
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