1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
9 x 200 @ :15 rest (that means, :15 rest after each 200- no more, no less) in sets of 3:
1- 50 ra2 la2 free drill, 50 kick NO FREE on back (UDK!)- 2x
2- 50 drill in 4th best stroke NO FREE, 50 kick free on back (UDK!)- 2x
3- all kick, 100 IM with boards, 100 kick choice on back (UDK!)- get time & descend 1-3
1:00 rest after #9, check HR
With shnorkels (where noted), 4 rounds of::
2 x 150 swim free (br 3/5/3 by 50's if no shnorkel) @ 2:10 (adjust interval if necessary), desc 1-2
1 x 150 swim IM (2 x 75 IM's, descend 1-2 to something juicy)- get time
:10 rest, then
4 x 50 @ :50- 3rd 50 is always kick FAST with boards; others are swim/kick in 4th best stroke in odd rounds; in even rounds, go these 50 all kick, IM order by 25's (with boards)
1:00 rest after each set, check HR
Finish up with
8 x 100 @ 2:00- 25 easy choice skulling, 50 drill, 25 swim FAST, FROM A DIVE- last 75 should always be the same stroke.
100 easy drill before you get out. Do an excellent job on your HW this weekend & thank your parents for getting you to the pool for this workout. Monday Morning at Ida Lee at 5:15-7:15 a.m. Have a great day!
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