1:00 rest
With fins:
9 x 75 breast pull w/dolph kick & FLIP TURNS, desc 1-3 (3 @ 1:20, 3 @ 1:10, 3 @ 1:00)
9 x 25- 2 drill (breast pull w/free kick OR fly pull w/free kick) @ :35, 1 FAST UDK @ :20
Check HR & take off fins, then get right into...
2 x 200 @ 3:30-
#1- kick/drill by 25's, desc 25's kick to FAST
#2- swim/drill by 25's, desc 25's swim to FAST
1:00rest, check HR
15 x 100-
2 @ 1:25- swim fly or breast (build)
1- swim free br 3 @ 1:15- long & strong
Check HR
15 x 100 (5 rounds of 3)-
1- 25 swim 4th best stroke, 75 swim free br3 or back @ 1:30
1- swim IM @ 1:20
1- swim free br3 @ 1:10- giddyup here!
Check HR
15 x 100 (5 rounds of 3)-
1- 25 kick w/boards, 75 swim choice @ 1:25
1- 75 swim IM, 25 kick w/boards @ 1:25
1- 25 swim primary FAST (NO FREE), 75 swim free br3 @ 1:15
Check HR
Finish up with...
8 x 50 @ :10 rest, 15y swim FAST, 35y drill (change strokes after 4)
Do an excellent job in school today- and with your DRYLANDS. Get excited for RACE DAY tomorrow. Have a great day!
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