1 x 600- 300/200/100
1:00 rest
With buoys:
6 x 75 @ 1:20- 50 fist free drill br3, last 25 grab buoy & kick free w/head down
Check HR, then :30 rest
9 x 50 in sets of 3:
1-3 @ :50- swim strong & even free br3 or 4/2
4-6, swim IM by 25's (no free) @ :55- fast turns throughout
7-9 @ :45- swim strong & even free br3 or 4/2, faster avg than 1st 3 x 50's
Check HR, then 1:00 rest
3 rounds of:
6 x 25 partner kick FAST with boards @ :40- middle 2 on back, UDK to 10y (still partner kick)
1 x 75 kick fast for time @ 1:40- get time
1 x 125 swim free br3 or 4/2- long & strong for 75, then add kick & go- get time, add to 75 kick; how close can you get to your 200 free goal time (75 & 125)?
2 rounds of:
6 x 25 partner kick w/boards @ :45- as above
2 x 75 kick FAST for time w/boards @ 1:45- add up times, can you be faster than 200 free goal time??
No additional rest between rounds
Finish up with...
1 x 75 drill/kick/drill by 25's (free) @ 1:40
1 x 125 swim free br3 or 4/2 fast for time
Check HR & warmdown a bit before you get out.
Do an excellent job with your HW today- make the most of your time off. Regular schedule the rest of the week. Have a great day!
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