1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back ("300/200/100")
1:00 rest
With fins,
8 x 25 breast pull w/free kick @ :40, except #3, 5 & 7 are FAST UDK @ :20
3 x 125 @ 2:00- 75 breast pull w/dolphin kick & flip turns, last 50 kick on back with arms toward ceiling
3 x 75 25 FAST UDK on stomach, last 50 choice drill @ 1:30
1:00 rest, check HR then take off fins
18 x 50 as follows (3 sets of 6):
1-3, swim/kick breast by 25's @ :55, desc 1-3 to what you can
4-6, swim breast/free by 25's @ :55* desc 1-3 to what you can (*interval gets :05 faster by round)
Check HR after each round of 6, and take additional :30 rest before starting the next round
Until 6:28a, finish up with...
100's pull w/shnorkel & choice equip @ 1:40, desc 1-3's to what you can
100 easy drill before you get out. Do an excellent job in school today, start thinking about your SCY goals for our Goal Talk next week. Have a great day!
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