1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3 sets of:
2 x 75 drill/drill/skulling by 25's @ 1:25- breast drill in 1st 2 rounds, choice drill in 3rd round
3 x 50 kick @ 1:00, desc 1-3 in 1st round, then 1-2/3 for 2nd round; 3rd round all FAST, focus on 4 UDK's off each wall
:30 rest between sets, rotate 1 spot in the lane
4 rounds of:
1 x 150 swim back/breast by 75's @ 2:25 (gets :05 faster by round)- swim it like the IM
5 x 50 swim/kick by 25's @ :50, except 4th 50 is always swim free br3 @ :35 (@ :50 if necessary)
1 x 75 kick IM order by 25's on back FAST for time
Check HR & rotate 1 spot after each round.
Wear your mask all the way to the car and do an excellent job with your drylands. Have a great day!
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