1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is kick/drill by 25's
1:00 rest
8 x 50 drill/swim by 25's @ 1:05- 1st four are free, last four are in Main-Race Stroke (NO FREE)
8 x 50 @ 1:00 as follows:
odds- swim free/NO FREE by 25's
evens- swim choice/kick on back
8 x 1/2 pool sprints @ :40- change strokes after every 2
1:00 rest
8 x 50 drill/swim by 25's @ 1:05- 1st four are free, last four are in Main-Race Stroke (NO FREE)
8 x 50 @ 1:00 as follows:
odds- swim free/NO FREE by 25's
evens- swim choice/kick on back
8 x 1/2 pool sprints @ :40- change strokes after every 2
1 x 200 drill/skulling by 25's- mix
it up here.
1:00 rest, check HR
With fins, 6 sets of:
3 x 75 swim descend 1-3 to all out SMOKING FAST @ 1:40
1 x 25 FROM A DIVE, go at least half way underwater, then sprint your face off to the end- all @ :20
No rest between sets, go the first three sets freestyle, then last three sets are NO FREE. Take fins off after 6th set & check HR
Finish up with...
12 x 125 @ 2:20 kick as follows (go 2 free kick, 2 breast or fly kick):
100- kick on back (5 FAST UDK OFF EACH WALL), last 25 kick all out FAST with boards
1:00 rest, check HR
With fins, 6 sets of:
3 x 75 swim descend 1-3 to all out SMOKING FAST @ 1:40
1 x 25 FROM A DIVE, go at least half way underwater, then sprint your face off to the end- all @ :20
No rest between sets, go the first three sets freestyle, then last three sets are NO FREE. Take fins off after 6th set & check HR
Finish up with...
12 x 125 @ 2:20 kick as follows (go 2 free kick, 2 breast or fly kick):
100- kick on back (5 FAST UDK OFF EACH WALL), last 25 kick all out FAST with boards
100 easy drill before you get out. Do an excellent job with your HW tonight, thank your parents for getting you to workout today and get excited for our meet- less than two weeks to go. Have a great day!
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