1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
3 sets of:
4 x 25 @ :40 choice kick on back- but FAST UDK to halfway, then moderate kick on surface to the end
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
1 x 100 kick with boards IM order by 25's @ 1:45, get time & desc 1-3
No rest between sets, check HR after 3rd set.
With buoys & shnorkels:
5 x 50 pull free br 3/5 by 25's @ :50
1 x 350 swim free with shnorkel- even hip rotation, about 75-80% effort
:30 rest, check HR
5 x 50 pull free br 3/7 by 25's @ :50
2 x 250 swim free with shnorkel @ 3:40, same good hip rotation & descend 1-2 to about 90%
:30 rest, check HR
5 x 50 pull free br 3/9 by 25's @ :50
3 x 150 swim free with shnorkel @ 2:20 descend 1-3 to all out SMOKING FAST
Check HR, then get right into...
1 x 300- breast kick on back, 50 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again.
From a dive (walkback):
8 x 25 swim FAST
Check HR after each 25
Until 7:15, finish up with (last 25 of each 75 is always kick on your back):
75's "slide" IM (#1- fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly; #4 is free/fly/back; etc)
100 easy drill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
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