1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
4 x 75 @ 1:25- 25 catchup free drill, 50 kick on back (5 FAST UDK's!)
4 x 50 @ 1:00, 25 2 kicks 1 pull breast drill, 25 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick on back (5 FAST UDK off each wall!), odds @ :40, evens @ :25, FROM A DIVE (in the 2nd set, these 25's are kick with boards, evens are NOT from a dive)
3 x 50 swim/kick on back in primary stroke by 25's @ :55, desc 1-3 to what you can (NO FREE)
2 x 150 swim free br 3 @ 2:00 desc 1-2 (Lane 1 go 125's @ 2:00, desc 1-2)- these can be backstroke if you'd like (and can make the intervals).
No rest between sets, check HR after 3rd set.
LONG SWIM-
5 times through
100 swim IM
100 swim/kick on back by 50's in primary stroke NO FREE
50* kick FAST with boards- choice kick, but all the same kick throughout.
*in the 2nd round, go a 100 kick; in the 3rd round, go a 150 kick; in the 4th round back to a 100 kick; 5th round is just a 50 kick kick FAST with boards
Check your HR when you finish.
Until 6:00 p.m., work on turns from mid-pool.
Don't waste your time at home this week, ready a book, do the laundry, or ask your parents how you can be helpful to them while you're home. Tomorrow morning workout is for the entire group from 6:30-8:00 a.m. right here. Please do what you can to be here. Have a great day!
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