1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 fist free br 3 drill, 25 double arm back drill
3 x 100 @ 1:50- 50 1/2 ra 1/2 la back drill, 50 kick neg split on back
4 x 75 @ 1:15 swim backstroke as follows:
#1- 25 FAST, 50 smooth
#2- 50 FAST, 25 smooth
#3- all swim FAST
#4- swim IM tempo/big kick/IM tempo, by 25's
:30 rest after 1st set; check HR after last 75 in each set
4 rounds of:
2 x 50 kick on back @ :55- 5 FAST UDK'S!
1 x 50 kick with boards @ :50- 2nd 25 is breaststroke
2 x 50 kick with boards @ 1:00- 1st 25 is dolphin kick
1 x 50 kick on back @ :45- 5 FAST UDK'S!
:20 rest, get boards...
1 x 100 @ 2:15 kick FAST for time, get time & check HR
No additional rest between sets.
With fins, finish up with...
Sets of 75's @ 1:40 swim descend 1-3- get time for #3, check HR then go 1 x 50 drill (same stroke as you did on the 75's)
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Get excited for our next meet- just two weeks away. Have a great day!
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