1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:50 (go 12); Lane 2 @ 1:35; Lane 3 @ 1:25- you'll have to hustle here!
With fins,
12 x 100 @ 2:10- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 6 p.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:25- 50 fist free br 3, 25 breast kick on back
4 x 50 @ 1:00- drill/kick on back build to FAST by 25's in primary stroke
4 x 1/2 pool sprints @ :30 in primary stroke
No rest between sets, check HR after 2nd set.
15 x 100 in sets of 3 (5 times through:)
1- swim neg split free br 3/5 by 50's
2- swim free br 3, except 3rd 25 is kick on back
3- swim free br 3, except 1st 25 is swim in primary stroke
1:00 rest after #15; Lane 1 @ 1:50 (go 12); Lane 2 @ 1:35; Lane 3 @ 1:25- you'll have to hustle here!
With fins,
12 x 100 @ 2:10- descend 1-3's as follows:
1-3, free swim
4-6, swim in primary stroke NO FREE
7-9, swim choice
10-12, kick on back
#3 in each set should be all out SMOKING FAST.
Until 6 p.m., finish up with:
"Out & backs" @ :30- swim out to halfway, flip turn & kick on back back into the wall- all FAST
Change strokes after every 4th one.
100 easy drill before you get out. Do an excellent job with your HW tonight, and thank your parents for getting you to the pool for workout. Have a great day!
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