1:00 rest
2 x 200 @ :15 rest- 100 drill/swim by 25's, then 100 kick on back, focus on FAST UDK's
4 rounds of:
2 x 25 breast pull w/free kick drill @ :35
1 x 100 @ 1:45- 25 swim breaststroke build, 50 drill (primary), 25 FAST UDK
No rest between rounds, check HR after 4th round, then 1:00 rest
2 rounds of:
7 x 50 swim/kick by 25's @ :55, desc 1-6 (#5 is a 75 swim free br3 @ :55)
8 x 25 in primary stroke-
odds- kick FAST on back @ :40
evens- from a DIVE, 15y swim/fwd ss/10y kick free head out- all @ :30, all FAST (#5 is a 75 swim free @ :55)
6 x 75 swim IM (by 25's, no free) @ 1:10 desc 1-5 (#5 is a 75 swim free br3 @ :55); in 2nd round, do these 75's in a different order (NOT fly/back/breast- can be breast/free/fly, etc...)
Check HR after 1st round, then 1:00 rest. After 2nd round...
3 x 300 swim free or back desc 1-3 to what you can @ 4:30, #3 should be JUICY!
6 times through:
1 x 125 swim free br3 @ 1:30 (or @ 1:40)
1 x 100 @ 1:45* (or @ 1:55*) as follows: 25 swim fly build, 75 kick w/boards
Check HR after 6th time through
*interval for the 100 gets :05 FASTER by round (last round the 100 is @ 1:20)
After 6th round, finish up with...
3 x 175 swim IM (skip last 25 freestyle) @ 3:40 desc 1-3 to all out FAST, #3 is from a DIVE
Warmdown with 6 x 50 choice/drill by 25's @ :10 rest before you get out.
Enjoy your time off, be sure to say thanks to everybody in your life who's making all the nice things in your life possible, and keep up with your DRYLANDS. Regular workout schedule resumes on Saturday. Have a great day!
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