1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
With shnorkels:
12 x 25 @ :45-
odds- underwater recovery free drill (fingers pull down & back underwater, bring hands back to the front under your body; your hands do not come out of the water on this drill)
evens- kick FAST free with hands streamlined out front, head looking down
1:00 rest, ditch the shnorkel.
3 sets of:
1 x 75 swim @ 1:20- 50 swim neg split back (UDK!), 25 swim breaststroke (Lane 1 @ 1:30 if necessary)
1:00 rest
With shnorkels:
12 x 25 @ :45-
odds- underwater recovery free drill (fingers pull down & back underwater, bring hands back to the front under your body; your hands do not come out of the water on this drill)
evens- kick FAST free with hands streamlined out front, head looking down
1:00 rest, ditch the shnorkel.
3 sets of:
1 x 75 swim @ 1:20- 50 swim neg split back (UDK!), 25 swim breaststroke (Lane 1 @ 1:30 if necessary)
1 x 75 @ 1:20- 50 swim breast, 25
kick free on back (Lane 1 can go @ 1:30 if necessary)
5 x 100 swim free br 3 (neg split) @ 1:30*- except #'s 3 & 5 are swim backstroke
6 x 25 swim fly @ :40- odds 1/2 FAST 1/2 drill; evens- swim build to FAST
No rest between sets, check HR after each set.
*Interval gets :05 faster in each round; Lane 1 should go 1st set @ 1:40, if that’s a good interval for them, go the 2nd set also @ 1:40, then last set @ 1:30 (if 1:40 is too much rest, go 2nd & 3rd sets @ 1:30)
5 x 100 swim free br 3 (neg split) @ 1:30*- except #'s 3 & 5 are swim backstroke
6 x 25 swim fly @ :40- odds 1/2 FAST 1/2 drill; evens- swim build to FAST
No rest between sets, check HR after each set.
*Interval gets :05 faster in each round; Lane 1 should go 1st set @ 1:40, if that’s a good interval for them, go the 2nd set also @ 1:40, then last set @ 1:30 (if 1:40 is too much rest, go 2nd & 3rd sets @ 1:30)
Until 6:00 p.m., finish up with:
1 x 100 kick on back neg split (UDK!) @ 2:00
4 x 25 kick on back all out FAST (UDK!) @ :40
4 x 25 kick all out FAST with boards @ :10 rest
:30 rest here, get ready for...
1 x 100 kick FAST for time with boards @ 2:00
Check HR after each round, but no additional rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and be sure to thank your parents for getting you to the pool today. Have a great day!
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