1 x 600- 300/200/100
1:00 rest
3 x 150 @ 2:40- drill/kick/drill by 50's, kick is on back w/4 FAST UDK's & FAST TURN (#3 is breast drill)
With fins:
9 x 75 @ 1:15- drill/drill/kick by 25's as follows:
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling
1-3, drill is choice in primary stroke, kick is on back with arms pointed towards ceiling
4-6, drill is breast pull with free kick, kick is FAST UDK on stomach
7-9, all breast pull with dolph kick & flip turns, desc 1-3 to something giddyup
1:00 rest, check HR & take off fins, rotate 1 spot
2 rounds of:
2 x 75 swim 25 back/50 breast @ 1:15 (@ 1:20, okay), desc 1-2
1 x 50 swim free br3 @ :35 (@ :40, okay)
2 x 75 swim 50 back/25 breast @ 1:10 (@ 1:15, okay)
1 x 150 swim by 50's) back/breast/free FAST
1:00 rest between sets, check HR & rotate 1 spot
Two options for today (choose ONE):
AMRAP:
3 x 125 swim free desc 1-3 @ 1:45/1:35/1:45 (by 125's)
8 x 25 swim FAST @ :45 (3&5 are FAST UDK @ :25)
1 x 125 drill/swim DPS by 25's @ 2:00
5 x 50 swim at 2nd 50 split @ 100 Goal Time @ 1:10 (interval gets :05 faster by round)
DISTANCE- LONG SWIM
300/300/200 (4x)
300 swim IM (100's, desc 1-3)
300 swim/kick by 50's choice, middle 100 NO FREE
200 swim or pull free (choice equip)- get time & desc 1-4 to something RESTAURANT QUALITY
Wear your mask all the way to the car, do an excellent job with your HW tonight- and with your DRYLANDS! Start learning the schedule for the next three weeks & get excited to swim OUTSIDE. Have a great day!
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