1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
12 x 25 in 2 sets of 6:
1-2, catchup free drill @ :40
3-4, breast pull with free kick @ :40
5-6, FAST UDK @ :30
Check HR after #12, then...
5 sets of:
5 x 50* swim/kick free by 25's @ :55, focus on 4 small FAST UDK's off each wall; *except #4 is swim all free @ :40
1 x 75 kick FAST for time on back, focus on 4 small FAST UDK's off each wall
After 1st, 3rd & 5th rounds, go 1 x 200 swim free br3, desc 1-3 @ 3:30 (can be backstroke or IM)
Check HR after each 200, no additional rest between sets.
Finish up with...
15 x 50 @ 1:00, odds kick FAST choice, evens are swim/kick by 25's NO FREE
Wear your mask, stay well hydrated & do an excellent job with your drylands. Get excited for September 8 & have a great day!
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