1 x 600- 300/200/100
1:00 rest
All @ :10 rest-
4 x 75- 50 fist free br3, 25 breast kick on your back
2 x 125- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
9 x 100 as follows (3 sets of 3):
#1- 50 drill, 25 swim build to FAST TURN, 25 kick (4 FAST UDK's
#2- swim build/drill/swim FAST/kick by 25's
#3- 25 swim at 200 setup, 25 kick (4 FAST UDK's), :10 rest at the 50, then 50 swim FAST
Change strokes for each round of 3 x 100
Check HR after each round of 3, then take 1:00 rest
3 rounds of (1 set free, 1 set primary stroke NO FREE, 1 set choice):
4 x 50 swim at 200 GP @ 1:10
1 x 50 drill @ 1:30
1 x 75 swim FAST for time @ 2:00
100 drill/choice by 25's @ 2:00
3 x 50 swim at GP @ :10 rest
1 x 100 drill/choice by 25's @ :30 rest
1 x 75 swim FAST for time
Check HR, then 1 x 200 drill/swim/drill/kick by 50's
1:00 rest between rounds
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