1 x 600- 300 swim loose, relaxed freestyle with steady head position; 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins, 3 sets of:
2 x 50 @ 1:05- 2 dolph kicks 1 pull breaststroke drill
2 x 50 @ 1:05- 12 kicks 1 pull backstroke drill (go 1/2 ra 1/2 la in 2nd set)
1 x 100 dolphin kick on back (5 FAST UDK OFF EACH WALL) @ 1:40
No rest between sets, check HR after 3rd set & take fins off.
4 sets of:
2 x 100 swim back (tempo)/breast (legs) by 50's @ 2:00, descend 1-2
4 x 50 swim free br 3 @ :50 (or :55, or 1:00) br 3/5 by 25's; these 50's are :05 FASTER in even sets
4 x 25 kick FAST dolphin kick with boards @ same interval as 50's above
No rest between sets
Until 7:10 a.m., all @ :10 rest...
1 x 350 swim free br 3/5- 3/7- 3/5- 9, by 50's
1 x 300 swim- 100 back/50 breaststroke, 2nd 150 faster than the 1st 150
Check HR after each 300.
100 easy drill before you help take out the lanelines. Do some reading today & be sure to thank your parents for getting you to the pool this morning. Have a great day!
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