1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins: fly drilling by 25's @ :35- we'll go through 2 or 3 drills
1:00 rest, take fins off
6 x 50 @ 1:00- 25 catchup free drill, get out, then 25 fly pull with free kick from a dive (FAD)- work on breathing & pressing your chest forward & down on the recovery.
1 x 200- odd 25's choice skulling, even 25's- blow it out the back fly drill
:30 rest, get ready...
3 x 50 swim fly/free @ :55
3 x 50 swim free/fly @ :50
3 x 50 swim fly/free @ :45
:30 rest, check HR- anybody up for 9 more? Go 3 @ :50/45/40?? (I think you can do it?)
LONG SWIM-
4 times through (descend 1-2 by rounds):
150 swim free br 3/5 by 75's- neg split here, good UDK's
150 IM swim- fly/back/breast by 50's (tempo on the backstroke, big kick on the breaststroke)
150 kick with boards- 2nd 75 is faster than the 1st 75
1:00 rest after 4th time through, check HR
Until 7:15 a.m., finish up with...
3 x 50 swim free w/shnorkel @ :45- keep track of the average time you hold (about 85% effort)
1 x 100 kick FAST on back @ 2:00- 5 FAST UDK OFF EACH WALL
3 x 50 swim free with shnorkel @ :45- as above, but hold a faster average time for these 3 x 50
1 x 100 kick FAST on back @ 2:00- faster than you've ever kicked before
3 x 50 kick FAST with boards @ :10 rest- choice kick, but all one stroke
:30 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Thank your parents for getting you to the pool this morning, have a great day!
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