1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 12 kicks-3 strokes backstroke drill
4 x 25 @ :35- sit & spin backstroke drill
4 x 50 as follows:
1 x 50 swim backstroke- race pace tempo, with good shoulder rotation- get time, but no additional rest
1 x 50 choice skulling- look down at the bottom of the pool & feel water on your hands & forearms @ :10 rest
1:00 rest after 3rd set, check HR
6 x 150 swim backstroke @ 2:30, descend 1-2's
12 x 100 kick-
odds- FAST on back w/5 FAST UDK's! @ 1:50
evens- IM order kick by 25's with boards @ 1:35
100 easy choice drill
1:00 rest
1 x 100 kick FAST, World Championship of Ida Lee
1:00 rest, check HR
With fins, until the end of workout:
3 x 25 fly drill @ :35
2 x 25 swim FAST fly @ :35
1 x 25 kick FAST on back @ :20
Every third round can be some other stroke besides fly.
100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
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