1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 25 kick on back @ :40- 5 FAST UDK off each wall, then breaststroke kick to the end- squeeze feet together & glide at the end of each kick
4 x 75 @ 1:30- 50 2 dolphin kicks 1 pull breaststroke drill (head facing DOWN at the end of each stroke), then 25 fly kick on side
3 x 100 @ 1:50- 75 kick on back, 25 swim breaststroke build to FAST- FROM A DIVE
6 x 50 swim freestyle/breaststroke by 25's @ :55- good UDK on 1st 25, good pullout on 2nd 25
6 x 50 swim/kick on back @ :55- all BREASTSTROKE (Lane 1 can go @ 1:00 if needed)
1:00 rest, check HR
2 sets of, with boards where noted:
2 x 150 @ 3:00- 100 IM kick on back (IM order by 25's), 50 kick FAST choice, NO FREE
1 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above (just like the first 150's), except the 50 kick with boards is FAST FREE
2 x 100 kick FAST for time with boards @ 2:15
2 x 150 @ 3:00 kick, as above, except 50 kick with boards is FAST dolphin kick
3 x 100 kick FAST for time with boards @ 3:15
1:00 rest between sets, check HR
After 2nd set, finish up with...
1 x 600 swim freestyle with shnorkels; descend the 100's 1-2's, so all even 100's are FAST.
100 easy drill before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout. Have a great day!
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