1 x 600- 300 swim freestyle/300 reverse IM- each 150 is kick/drill by 25's
1:00 rest
12 x 50 @ 1:05 as follows:
1-3, ra2 la2 free drill/swim free by 25's
4-6, 12 kicks 1 pull back drill/swim backstroke by 25's
7-9, 3 kicks 1 pull breaststroke drill/swim breaststroke by 25's
10-12, all kick on back descend 1-3 to something juicy!
12 x 50- Lane 4 @ :50; Lanes 2&3 @ :55; Lane 1 @ 1:00- as follows:
odds- swim free br 5/NO FREE by 25's
evens- kick free on back/swim free br 3 by 25's
1:00 rest, check HR
8 x 150* swim (from yesterday) @ 2:30 (Lanes 2&3 @ 2:40, Lane 1 go 6 @ 3:10)
odds- fly/back/breast
evens- back/breast/free
*last 2 x 150 are :10 faster than given interval
1:00 rest, check HR
With fins, 24 x 25 @ :45-
1&2 are 1/2 swim FAST 1/2 drill
#3- all swim FAST
#4- kick FAST UDK ON STOMACH
Change strokes after each set of 4.
Finish up with...
3 x 300* @ :20 rest-
150 swim free br 3/5/3 by 50's, 100 swim back (tempo), 50 swim breaststroke
*#2 is 50 swim free, 100 swim back & 150 breaststroke- swim/drill/swim by 50's
100 easy drill before you help take out the lanelines, then change quickly for drylands. Thank your parents for getting you to workout this morning & do some of your summer reading today. Have a great day!
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