1 x 600- 300/200/100
1:00 rest
3 times through:
5 x 25 drill @ :35- except #4 is FAST UDK @ :25
1 x 225 @ 4:00- broken up by 75's as follows-
1st 75, drill/kick/drill
2nd 75, swim/kick/swim
3rd 75- all kick, middle 25 all FAST UDK
1 round free, 1 round primary NO FREE, 1 round choice
Check HR then get right into...
9 x 50 in sets of 3:
1-3, swim/kick by 25's in primary stroke (NO FREE) @ :55, desc 1-3
4-6, swim IM order by 25's (NO FREE) @ :50
7-9, all swim free br3 @ :45 desc 1-3 to what you can
Check HR, then 1:00 rest
3 rounds of:
6 x 100 @ 2:00- all kick, 75 FAST FOR TIME, last 25 easy kick choice (#4 is all on back, still FAST)
3 x 75 desc @ 1:45, 50 kick (25 w/boards, 25 on back), last 25 swim- 3rd 75 should be FASTER than 100 SCY Goal Time!
Until 7:25a, finish up with...
150's swim @ 2:00 (@ 2:10, okay)- 1st 25 swim NO FREE
At 7:25a, check HR, then...
4 x 50 drill/choice by 25's @ :10 rest
Be sure to wear your sunscreen today and drink plenty of water. Regular schedule for the rest of this week- including DRYLANDS! Be sure your entries for July PVS Champs are done. Have a great day!
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