1 x 600- 300 swim relaxed freestyle, 200 reverse IM- each 50 is drill/kick by 25's, 100 kick on back choice
1:00 rest
3 x 150 @ 3:00- 50 fist drill br 3, 100 drill/kick on back in main race stroke by 50's
9 x 50s follows @ 1:10
odds- 50 ra2 la2 free drill
evens- 25M dolphin kick on side, 25M choice drill in primary stroke
6 sets of:
3 x 50 kick FAST with boards @ 1:10- get average & fastest times for each round of 3 x 50
1 x 100 kick on back- BROKEN (:10 rest at the 50, see how close you can come to your avg from the 3 x 50 above, x2), @ 2:30
ZONES-
2 times through:
3 x 250 swim freestyle br 3 @ 4:00 descend 1-3 to something juicy1:00
3 x 50 swim FAST in primary stroke @ 1:10
3 x 250 swim free br 3 @ 3:30 (@ 3:20 if need be)
1 x 150 swim FAST for time in primary stroke (make all 3 @ 3:20 and last 50 can be kick)
Non-Zones-
With fins, 15 x 100 (if you'd like to do the 3rd round of 3 without fins, you can)
Primary stroke 100's- drill down, :10 rest, : swim FAST as blazes back to the starting end, @ 2:30
Change strokes after every 3rd 100
100 easy drill then change quickly for drylands (non-Zones only). Do some summer reading today & get excited for your end of season meets. Have a great day!
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