1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/drill by 25's
1:00 rest
6 x 75 @ 1:15- 25 ra2 la2 free drill, 25 half ra half la fly drill, 25 fly kick on side
4 x 50 @ 1:00- 25 fly pull with free kick, 25 choice drill in primary stroke, NO FREE
6 x 100 @ 1:40- 25 swim fly, 50 kick on back (UDK!), 25 swim in primary stroke NO FREE, descend 1-2's to what you can
1:00 rest, check HR
All 25's with boards-
6 sets of:
4 x 25 kick odds @ :20 (make interval), evens @ :35- 15 yards FAST, 10 yards moderate
2 x 25 swim FAST fly @ :25
:10 extra rest
150 kick FAST- different from round to round
No later than 6:40, get started on:
3 sets of:
4 x 100 swim at pace @ 1:30 (mile pace in 1st set, then 1000 pace & 500 pace, by set)
1 x 400 swim free br 3- get time, descend 1-3
100 easy drill before you get out. Do an excellent job at school today & thank your parents for getting you to the pool this morning. Have a great day!
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