1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest
6 x 100 @ 1:45-
odds are 50 ra2 la2 free drill, 50 kick free on back
evens- 50 3 kicks 1 pull breaststroke drill, 50 breast kick on back
16 x 50 in sets of 4:
1-4, swim breast/free by 25's @ :50
5-8, swim/kick breast by 25's @ :55
9-12, swim back/breast by 25's @ :50
13-16, swim/kick breast by 25's @ :55
1:00 rest, check HR
4 sets of:
4 x 50 kick on back (UDK!!) @ :55
1 x 200 kick with boards @ 3:40- 50 dolphin kick, 100 choice kick FAST, 50 breaststroke kick
2 x 100 @ 1:40-75 kick on back (UDK!), last 25 swim FROM A DIVE, NO FREE build to FAST
:20 extra rest
BROKEN 150 KICK: 50/2 x 25/50- all @ :10 rest (if going first, subtract :30 to get your time; if 2nd, subtract :35; if going 3rd, subtract :40 and if going 4th in the lane, subtract :45)
After 2nd & 4th sets...
1 x 450 swim free with shnorkels, descend the 3 x 150's to something juicy!
Check HR after each 450.
Until 7:15 a.m., go through the following:
3 x 50 swim free/NO FREE by 25's @ :45
1 x 100 swim free br 3 @ 1:10
3 x 50 swim/kick on back by 25's (all free) @ :45
1 x 100 swim IM for time @ 2:00
No additional rest between sets; check HR after each 100 IM.
100 easy drill before you get out. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Have a great day!
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