1 x 600- 300 swim freestyle, 300 drill/kick on back by 50's choice- NO FREESTYLE
1:00 rest
9 x 100 in 4th best stroke @ 1:45-
1&2- 50 drill, 50 kick on back (UDK!)
#3- swim/kick with boards by 50's
Middle round of 3 x 100 is choice, but NO FREE
Check HR
3 sets of:
4 x 25 @ :40- 2 dolphin kicks 1 pull breaststroke
1 x 50 swim FAST breaststroke @ 1:00 (add 1 x 50 in each round)
4 x 1/2 pool sprints (kick) breaststroke with boards @ :30- focus on feet!
No rest between sets.
LONG SWIM-
1 time through:
100 swim IM
100 kick IM order by 25's 1st 50 on back, 2nd 50 with boards
200 swim IM/100 kick (same as above)
300 swim IM (75 of each)/100 kick- as above
400 swim IM/100 kick- as above
:10 rest
3 x 200 swim free @ :10 rest descend 1-3 to something juicy!
Check HR
Finish up with...
15 x 100 as follows:
1-5 @ 1:20- swim free neg split, except #'s 3 & 5 are backstroke
6-10 @ 1:15- as above
11-15 @ 1:10- as above
Check HR immediately & OML
100 easy drill before you get out. Do an excellent job in school today and with drylands tonight. Thanks your parents for getting you to workout this morning & have a great day!
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