1 x 600- 300/200/100
1:00 rest
9 x 50 @ 1:00- 2 drill/kick, 1 swim/kick build swim to FAST TURN
1:00 rest, check HR & put fins on
With fins:
8 x 100 @ 2:00, drill/swim/drill by 25's, then :10 rest, last 25 is FAST UDK on stomach
odds- breaststroke (go 75 dolph kick w/breast pull), evens- choice
Check HR & take fins off, rotate 1 spot
4 rounds of:
3 x 125 @ 1:50 swim free br3, middle 25 kick free head out (#3 is swim IM, 3rd 25 still kick head out)
7 x 50 @ :50 as follows:
odds- swim IM order by 25's (NO FREE)
evens- swim/kick by 25's freestyle, desc 1-3
:20 extra rest after #7, then...
2 x 75 kick FAST for time @ 2:00- IM by 25's in odd rounds, choice in even rounds (kick is with boards for 1st 2 rounds, on back for last 2 rounds)
1:00 rest between sets, check HR & rotate 1 spot
If there is time, finish up with...
25's in sets of 4 w/fins- "the usual" @ :40
Wear your mask all the way to the car, do an excellent job with your HW today- make sure you're ready for the week ahead at school. Regular schedule this week. Have a great day!
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