1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skull by 25's
1:00 rest
4 x 50 fist free drill @ 1:00
6 x 75 @ 1:25- 25 catchup free drill, 50 drill/kick on back (by 25's) NO FREE
15 x 50 in 5 stes of 3:
1&2- swim/kick on back by 25's (same stroke)
#3- kick on back FAST (free/NO FREE by 25's)
odd rounds are free @ :50; even rounds are primary stroke, NO FREE @ :55
TEST SET-
1 x 2000 swim free for time (Lane 1 go 1 x 1500, desc the 3 x 500's 1-3 to what you can)
Get time, check HR
3 sets of:
3 x 200 IM @ 3:00 descend 1-3 as follows (2nd set @ 3:15; 3rd set @ 3:30; Lane 1 goes 150's in 1st set):
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)
100 easy drill before you get out. Do an excellent job with drylands today, and do some HW this afternoon- don't wait until tomorrow to get started on it. Tomorrow at Ida Lee, 6-7:30 p.m. Have a great day!
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