1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
UDK makes you faster**UDK makes you fater**UDK makes you faster
15 x 50 @ 1:00
#1- 6 kicks/switch free drill
#2- drill/kick on back by 25's in M-R-S (NO FREE)
#3- swim/kick on back by 25's
Check HR after #15, then...
3 x 250 @ :15 rest as follows:
100 swim IM, 150 drill/swim by 25's in M-R-S, the 25's swim are from a dive, build to FAST
1:00 rest, check HR again.
3 sets of:
4 x 25 breast drill @ :40- I'll give you the drill, different by round
3 x 50 swim breaststroke @ 1:00, descend 1-3 to what you can, #3 should be juicy!
2 x 50 kick choice on back @ :55
No rest between sets, after 4th set get right into...
1 x 400 kick as follows:
50 kick free on back
50 kick with boards- breaststroke/choice by 25's
1:00 rest
Until 7:15, finish up with...
3 x 50 swim/kick by 25's @ :55
1 x 50 swim free br 3 @ :45
3 x 50 swim/kick by 25's @ :50
1 x 50 swim free br 3 @ :40
1:00 rest after the first set; NO REST AFTER THE 2ND SET, get right into the 3rd set.
Check HR before you warmdown.
100 easy drill before you get out. Do an excellent job in school today and be sure to thank your parents for getting you to workout this morning. Tomorrow at 4:30 at Claude Moore, have a great day!
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