1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra back, 25 la back- full, even hip rotation; keep head still
6 x 25 @ :40- 3 kicks 1 pull breaststroke- head looking DOWN at the end of each stroke
3 x 50 swim back/breast @ :55 (tempo, then legs) Lane 1 @ 1:00
3 x 50 swim back/breast (same) @ :50; Lane 1 @ :55
3 x 50 swim back/breast @ :45; Lane 1 @ :50- you'll have to hustle here!
:30 rest after each set, check HR
LONG SWIM-
4 times through- desc the 75's 1-2 & 3-4
75 swim back (tempo!),
75 swim breast (legs!)
200 swim neg split free br 3 at least 85% effort on the 2nd 100!
100 kick FAST w/boards- 3rd 25 is breaststroke kick
1:00 rest. check HR
Until 6:00 p.m., finish up with...
4 x "out & back's" to 15M- swim out, flip turn, kick back- all FAST, all in primary stroke, @ :40
1 x 100 kick FAST for time-
odd sets straight 75 on back, target best SCY 100 Free time, then 25 easy breast kick on back
even sets BROKEN 100 IM kick- 4 x 25 @ :10 rest, IM order by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Be thorough & consistent with drylands if you can be there. Have a great day!
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