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SWIM: The focus today is quality and sprint freestyle. Set 1: 6 x 25 free with 5" rest after each repeat; 5 x 50 free with 10" rest; 4 x 75 free with 15" rest; 3 x 100 free with 20" rest. Count the number of strokes on the 25s and hold that stroke number all the way through the set as your speed increases. Set 2: 4 x 100 free, swimming your best possible time on each rep. Get 4 minutes of rest/easy/active recovery between reps. 8 x 50 free, swimming your best possible time on each rep. Do 2 minutes of active recovery between swims. STRENGTH: 10' abs plus lower back: Supermans, 4 x 15" hold, only belly touching the ground.
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