1 x 600- 300 swim freestyle, 200 reverse Im drill, 100 kick on back
1:00 rest
With fins:
4 x 75 @ 1:20- 25 kick free head out, 25 choice drill, 25 kick free arms toward ceiling
8 x 25 @ :35-
sit & spin back drill @ :35, except 3, 5 & 7 are all FAST UDK @ :20
9 x 50 @ :55-
fly pull free kick/UDK by 25's, except 3, 6 & 9 are all FAST KICK @ :40
1:00 rest, check HR & rotate 1 spot. Take off fins
BIG 75's....
8 x 75's as follows:
1-6, "slide IM" @ 1:10, include free (fly/back/breast, then back/breast/free, etc...)
7-8, kick FAST @ 1:15, with boards if you can get it, on your back if you can't
1 x 300 swim freestyle, start at 80-85% effort, desc the 3 x 100 to something juicy
Repeat the set 3 times
If there is time, finish up with...
25's, "over/unders"
Wear your mask all the way to the car, do an excellent job with your drylands today, and be sure to thank your parents for giving you the opportunity to swim. Have a great day!
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