1 x 600- 300 swim freestyle, 300
reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
2 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-2, @ 2:00
1:00 rest after 2nd set, check HR, then continue right into...
8 x 25 @ :40 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
3 sets of:
3 x 125 swim- odds are free br 3 @ 1:40; #2 is 100 IM swim, 25 kick free on back @ 2:00 (Lane 1, go 100’s instead of 125’s, on same intervals)
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:40- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 50 drill choice
1:00 rest between sets.
1:00 rest
3 x 250 @ :10 rest as follows:
100 drill/swim by 25's, 50 skulling, 50 kick, 50 swim (25 smooth, 25 FAD build)
odd 250's are choice, #2 is NO FREE
2 rounds of:
6 x 25 in 4th best stroke @ :40
odds- drill
evens- swim build to FAST
1 x 100 swim/kick on back in 4th best stroke- get time & desc 1-2, @ 2:00
1:00 rest after 2nd set, check HR, then continue right into...
8 x 25 @ :40 drill in primary stroke NO FREE, except #'s 3 & 6 are swim smooth
1:00 rest
3 sets of:
3 x 125 swim- odds are free br 3 @ 1:40; #2 is 100 IM swim, 25 kick free on back @ 2:00 (Lane 1, go 100’s instead of 125’s, on same intervals)
3 x 75 swim in primary stroke desc 1-3 to all out juicy @ 1:40- get time on #3
BROKEN 75: 3 x 25 swim FAST @ :10 rest, get time & check HR
1 x 50 drill choice
1:00 rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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