Happy Festivus!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 sets of:
2 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in primary stroke NO FREE
2 x 75 @ 1:20- 25 swim free, then 50 swim/kick on back in primary stroke NO FREE, desc 1-2
No rest between sets, check HR after 3rd set.
9 x 100 in 3 sets of 3 as follows:
1&2- all kick with boards @ 1:40, IM order by 25's; desc 1-2 (Lane 1 @ 1:50)
#3- swim/kick on back by 50's in primary stroke, NO FREE, also @ 1:40 (Lane 1 @ 1:50)
1:00 rest after #9, check HR, then get right into...
1 x 200- drill choice/skulling by 25's
1:00 rest, check HR again
LONG SWIM-
One time through:
150 swim free br 3/100 swim IM/50 kick FAST free with boards
300 swim free br 3, desc the 150's 1-2 to STRONG/100 swim IM/50 kick FAST breast with boards
450 swim free br 3, desc the 150's 1-3 to something juicy/100 swim IM/50 kick FAST fly with boards
600 swim free br 3, desc the 150's 1-2 & 3-4 to all out FAST/100 swim IM/100 kick FAST choice w/bds
1:00 rest, check HR
Until the end of workout:
OVER/UNDERS @ 1:00, with vertical dolphin kick at the wall after each one.
100 easy drill before you get out. Drink plenty of water tonight & eat well, be ready for tomorrow morning (@ Ida Lee, 7-9 a.m.). Thanks your parents for getting you to the pool this afternoon. Have a great day!
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