1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 2:10- fist free drill br 3, 3kicks 1 pull breast drill- by 50's
4 x 50 swim breast/free by 25's @ 1:00
4 x 50 swim breast/free by 25's @ :55
1:00 rest
3 sets of:
4 x "out & backs" to silver ladder, kick with boards @ :50 (free kick out, breaststroke kick in)
2 x 50 kick on back all out FAST @ 1:15
4 x 25 swim @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 kick all out FAST with boards @ :10 rest, get time (same kick for both 50's)
:30 rest, get shnorkel
1 x 450 swim free (Lane 1 go 300) with shnorkel- descend the 3 x 150's to all out giddyup FAST
:30 rest between sets, check HR
LONG SWIM-
4 times through (1600 total):
200 reverse IM swim, except 50 free is kick with boards
100 swim/kick with boards (by 50's) in primary stroke, NO FREE
100 swim free br 3/7 by 50's
Check HR after 4th time though
100 easy drill before you help take out the lanelines. Thank your parents for getting you to workout this morning & be sure to wear your sunscreen if you have to be outside. Have a great day!
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