1 x 600- 300 swim free/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 150 @ 2:50-b 50 swim free br 3, 100 drill/swim by 25's NO FREE
18 x 50 @ :55 as follows:
1-6, swim free br 3 @ :55- descend 1-2's
7-12, swim 25 free br 3, 25 primary stroke
13-18, swim/kick by 25's in primary stroke @ :55 (Lane 2 @ 1:00; Lane 1 @ 1:10)
1:00 rest, check HR
LONG SWIM-
4 times through...
200 swim freestyle br 3/5 by 50's
50 kick FAST breaststroke/choice by 25M with boards
100 swim (IM order by round 1st time through is fly; 2nd time is back, etc)
50 kick FAST dolphin kick/choice by 25's with boards.
1:00 rest after you finish, check HR
Until 7:30...
4 x "out & backs"- two somersaults & 4 streamlined jumps at midpool, then kick back FAST on back @ 1:00
1 x 100 kick FAST for time with boards @ 2:30
No rest between sets; change stroke after each round.
100 easy drill before you help take out the lanelines. Do some of your summer reading today & get excited for your July meets! Have a great day!
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