1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 25's
1:00 rest
4 x 50 @ 1:10- ra2 la2 free drill
4 x 100 @ 2:00- 50 fist free br 3, 50 3 kicks 1 pull breaststroke drill
12 x 50 as follows:
1&2 @ 1:10- 25M swim back build to FAST tempo at midpool, then 25M kick all out FAST to the end
3&4 @ 1:00- 25M swim breaststroke, 25M swim free br 5
1:00 rest, check HR
6 sets of:
2 x 100 swim free br 3/5 by 50's @ 1:30 (Lane 1 @ 1:50)
2 x 50* kick FAST @ 1:00 with boards (Lane 1 @ 1:15)
*go 3 x 50 kick @ 1:00 in even rounds- 2nd 50 is NO FREE/free by 25's
No rest between sets, check HR after last round
6 x 300 as follows (Lane 1 goes 6 x 200- 150 swim IM, last 50 kick free on back):
1-2: 2 x 150 IM swim (NO FREE) desc 1-2 @ 5:30
#3- 3 x 100 kick FAST for time @ 2:30
4-5: 100 swim fly/back/breast by 100's, desc 1-2 @ 5:45
#6- 6 x 50 kick FAST @ :10 rest with boards (middle 2 x 50 on back)
1:00 rest, check HR after the kick & after the 2nd & 5th IM's
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you help take the lanelines out. Change quickly for drylands. Be sure to wear your sunscreen today and thank your parents for getting you to the pool for workout. Have a great day!
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