1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill, drill, swim, kick by 25's
1:00 rest
4 x 100 @ 1:50- 25 offside breathing, 50 3 kicks 1 pull breaststroke drill, 25 offside breathing (other arm)
4 x 50 swim breast/free by 25's @ :55
6 x 1/2 pool sprint kicks with boards @ :30
6 x 100 kick as follows:
75- 25 breast kick with boards, then 50 kick on back (UDK) @ 1:30
25- kick FAST free with boards @ :25
1:00 rest, check HR
LONG SWIM-
3 times through:
100- swim/kick with boards by 50's in primary stroke, NO FREE
100 kick on back with 5 FAST UDK's off each wall!
100 swim/kick with boards in 4th best stroke, NO FREE
100 swim free br 3/5 BIG NEGATIVE SPLIT
100 swim IM- last 25 is kick FAST free on back
Check HR after 3rd time through.
Finish up with:
1 x 150 swim BIG negative split free br 3/5 by 75's @ 1:55 (2:10)
3 x 50 swim free/NO FREE by 25's @ :55 (1:00)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :50 (:55)
1 x 150 swim free- as above
3 x 50 swim free/NO FREE by 25's @ :45 (:50)
1 x 200 swim smooth & relaxed @ 3:15
3 x 50 swim free/NO FREE by 25's @ :40!!*@^&$# (:45!)
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
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