1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is kick/swim by 25's, 100 kick on back
1:00 rest
With fins, 3 sets of (vertical dolphin kick while at the wall):
6 x 25 @ :40- 3 kicks 1 pull fly drill (drill will change from set to set)
2 x 50 swim/kick fly by 25's @ 1:00, descend 1-2 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 50 dolphin kick on back @ :40- you'll have to hustle here!
No rest between sets.
Take fins off after 3rd set & check HR.
12 x 75 kick as follows:
1-4, 1st 25 is kick FAST free with boards, then 50 breast kick on back, @ 1:20
5-8, IM kick by 25's (fly/breast/free) @ 1:20, desc 1-2's
9-12, your choice kick, all FAST @ 1:30
1:00 rest
4 sets of:
3 x 50 swim/kick on back (all fly) @ :55
2 x 50 swim back/breast by 25's @ :55
1 x 50 swim fly/free by 25's @ :40
2 x 250 swim free br 3 descend 1-2 @ 3:30- 2nd 250 should be within :05 of your 500 Free goal time (in 2nd & 4th sets, go 5 x 100 swim free, odds @ 1:15, evens @ 1:30)
1:00 rest after 2nd set, check HR.
Until 7:15 a.m, finish up with (with fins):
4 x 25 @ :45-
1- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
3- all drill
#4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet this weekend. Have a great day!
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