1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's) and then 100 kick
1:00 rest
With fins, 3 sets of:
6 x 25 breast pull with free kick @ :40- keep hands in front of your body
4 x 75 @ 1:30- breast pull with dolphin kick, descend 1-2's and do FLIPTURNS; get flat after each stroke
No rest between sets, EXCEPT...
:30 rest after 2nd set to take off fins, then before starting 3rd set, get right into...
1 x 200 choice skulling on stomach/kick choice on back- build kick to FAST
:30 rest after the 200, then everybody starts the 3rd set together
1:00 rest after 3rd set, check HR
4 sets of:
4 x "out & backs" @ :40- swim FAST out just past halfway, flip turn onto your back, then kick back FAST
1 x 50 kick FAST for time with boards @ 1:00 (same stroke for all 4 x 50's)- get time & add together for 200 total after the 4 rounds.
After 4th round, 1:00 rest, then...
1 x 200 kick FAST for time on back (UDK's!!)- get time, can you be faster than your 4 x 50's add-up?
Until 6:00 p.m.:
Repeat a set of 4 x 125's as follows, descend 1-2's
1&2 @ 1:50- 100 swim free br 3/5 by 50's, then 25 swim in primary stroke NO FREE, desc 1-2
3&4 @ 2:00- 100 swim IM. 25 kick choice on back (same stroke for both), desc 1-2
At 5:58, stop doing the 125's & go 1 x 100 easy drill.
Do an excellent job with your HW tonight & thanks your parents for getting you to workout this afternoon. Have a great day!
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