1:00 rest
With fins:
8 x 25 @ :40, go 15y max udk/10y choice
8 x 25 @ :40, fly pull free kick drill- breathe every stroke
Check HR, then fins off and continue right into...
150 choice drill/kick on back by 25's
1:00 rest
7 x 100-
odds, swim/kick by 50's @ 1:40 (or @ 1:50), choice desc 1-4
evens, swim free br3 or 4/2 @ 1:20 (or @ 1:30) as follows:
#2, go 75 smooth/25 add kick
#4, 50/50
#6, 25/75
Check HR
3 rounds of:
200 swim neg split free br3 or 4/2 @ 2:30 (or @ 2:50)
5 x 50 swim IM order by 25's @ :45 (or @ :55), #4 is all free (smooth/overkick by 25's)
150 swim free br3 or 4/2, giddyup & get time, all @ 1:50 (or @ 2:05)
4 x 50 swim free br3 or 4/2 @ :40/:40/:35/:40, hold faster avg by round (or @ :45/:45/:40/:45)
1 x 175* swim IM for time (round 3, from a dive)-
go 50 fly/back/breast, then 25 kick free on back
*target 200 IM best time (scy)
Check HR/50 easy between rounds
Finish up with...
12 x 50 @ 1:00-
1, 25 kick max with boards/25 smooth breast kick
2-4, swim perfect free/drill no free by 25's
Warmdown a 150 (choice kick on back/skulling by 25's) before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Have a great day!
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