1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
Focus on 5 FAST UDK's off each wall throughout this set:
1:00 rest
Focus on 5 FAST UDK's off each wall throughout this set:
6 x 100 @ 1:55, 50 catchup free drill, 50 choice drill in primary stroke NO FREE, except #'s 3 & 5 are kick on back @ 1:45
9 x 50 in 3 sets of 3:
1&2 are 12 kicks-3 strokes backstroke drill @ 1:00
#3- swim backstroke @ :50 (#3), @ :45 (#6) @ :40 (#9)
:30
rest to review the 75’s…
12 x 75 in sets of 4:
1-4 swim back/breast/free by 25's @ 1:15 (Desc 1-2’s if you can)
5-8 kick with boards @ 1:25 (1:30 if needed) fly/breast/free by 25's- hustle to make the interval!
9-12 swim 50 back/25 breast @ 1:20 desc 1-2's
1:00 rest
With shnorkels:
2 x 350 swim free @ 5:30 desc 1-2, use shnorkel on #2 only
3 x 250 swim free @ 3:40 desc 1-3, #2 is without shnorkel
4 x 150 swim free @ 2:30 desc 1-2's to something juicy, evens are without shnorkels
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited about all that you can accomplish in 2016. Have a great day!
12 x 75 in sets of 4:
1-4 swim back/breast/free by 25's @ 1:15 (Desc 1-2’s if you can)
5-8 kick with boards @ 1:25 (1:30 if needed) fly/breast/free by 25's- hustle to make the interval!
9-12 swim 50 back/25 breast @ 1:20 desc 1-2's
1:00 rest
With shnorkels:
2 x 350 swim free @ 5:30 desc 1-2, use shnorkel on #2 only
3 x 250 swim free @ 3:40 desc 1-3, #2 is without shnorkel
4 x 150 swim free @ 2:30 desc 1-2's to something juicy, evens are without shnorkels
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited about all that you can accomplish in 2016. Have a great day!
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