1 x 600- 300 swim freestyle, 300 reverse IM (3 x reverse 100 IM's- alld rill)
1:00 rest
4 sets of:
4* x "out & backs" @ :45 (swim out to 15M, flip turn & kick on back back to the wall, all FAST
1 x 50 kick FAST for time on back @ 1:00- get time, hold each round within >5 seconds of time in 1st set
*go 1 less "out & back in each round
No rest between sets.
8 x 75 in 2 set sof 4, all @ 1:15-
1- all swim
2- 50 swim, 25 kick on back
3- 25 swim, 50 kick on back
4- all kick on back
4 x 75 kick FAST with boards @ 2:00- except #4 is BROKEN (3 x 25 @ :10 rest)
1:00 rest
With fins: fly drilling (25's drill @ :40, I'll give you the drills)
Take off fins
Until the end of workout:
100's @ 1:30 (Lane 1 @ 1:40)-
odds- 25 swim fly br 1/1, 75 swim free br 3/5/3 by 25's
evens- 75 swim free br 3/5/3 by 25's, get out, 25 swim fly FROM A DIVE br 1/1
100 easy drill before you get out. Do some HW tonight, and thank your parents for getting you to workout this afternoon. TOMORROW MORNING AT IDA LEE, 7-9 A.M. Have a great day!
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