1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:30- 25 kick on back, 50 drill in primary stroke (NO FREE)
2 x 150 @ 2:45- 50 kick with boards easy/FAST by 25's, 50- 3k1p breast drill, last 50 is choice drill NO FREE
12 x 50 swim as follows:
1-3, swim IM order by 25's @ :55
2- swim/kick on back by 25's in main race stroke @ :55
1:00 rest, check HR
2 sets of:
2 x 25 drill or swim (dps) in main race stroke @ :40
4 x 1/2 pool sprints in same stroke as 25's drill @ :30
No rest between sets.
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:30- 25 kick on back, 50 drill in primary stroke (NO FREE)
2 x 150 @ 2:45- 50 kick with boards easy/FAST by 25's, 50- 3k1p breast drill, last 50 is choice drill NO FREE
12 x 50 swim as follows:
1-3, swim IM order by 25's @ :55
2- swim/kick on back by 25's in main race stroke @ :55
1:00 rest, check HR
2 sets of:
2 x 25 drill or swim (dps) in main race stroke @ :40
4 x 1/2 pool sprints in same stroke as 25's drill @ :30
No rest between sets.
Make sure the FAST swims are really FAST in this set....
4 sets of:
1 x 100 @ 2:20- 25 swim FAST, 75 drill
1 x 100 @ 2:20- 50 swim FAST, 50 drill
1 x 100 @ 2:20- 75 swim FAST, 25 drill
1 x 100 BROKEN: 4 x 25 swim FAST @ :10 rest (this is kick with boards in even sets)
1 x 100 skull/drill by 25's
1:00 rest between sets.
4 sets of:
1 x 100 @ 2:20- 25 swim FAST, 75 drill
1 x 100 @ 2:20- 50 swim FAST, 50 drill
1 x 100 @ 2:20- 75 swim FAST, 25 drill
1 x 100 BROKEN: 4 x 25 swim FAST @ :10 rest (this is kick with boards in even sets)
1 x 100 skull/drill by 25's
1:00 rest between sets.
100 easy before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout. Have a great day!
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