1 x 600- 300 swim relaxed freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest
3 sets of:
6 x 25 kick on back @ :40- 5 FAST UDK off each wall
4 x 50 kick choice on back @ 1:00, desc 1-2 & 3-4 (@ :55 in 2nd set, @ 1:05 in 3rd set, desc 1-3/4)
1 x 250 swim free br 3, except middle 50 is br 5; descend the last 3 x 50's to what you can, 3rd 50 should be JUICY!
:30 rest between sets, check HR
3 sets of:
3 x 50 drill backstroke @ 1:00
3 x 50 swim backstroke descend 1-3 @ 1:00- go 100's in 2nd set, go 150's in 3rd set
1 x 100 IM swim- perfect technique in round 1, get time & descend from there- but hold perfect technique
1:00 rest, check HR
After 3rd set...
1 x 600 swim freestyle with shnorkels- descend the 3 x 200 to what you can
Check HR
Until 7:15 a.m.:
4 x "out & backs" to halfway, kick with boards @ :40
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Tomorrow at 4:30 p.m. at CM, get excited for the Test Set. Have a great day!
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