1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is
drill/kick on back by 25's, 100 kick choice
1:00 rest
3 sets of:
3 x 50 catchup free drill/breast pull with free kick, by 25's @ 1:00
2 x 50 spin backstroke drill (1/2 spin, 1/2 swim regular- but with "spin drill" tempo) @ 1:00
4 x 25 kick FAST with boards @ :35 (@ :30 in 2nd set, and @ :25 in 3rd set)
100 easy choice skulling/breast kick on back by 25's
:30 rest between sets, check HR after 3rd set.
1:00 rest
3 sets of:
3 x 50 catchup free drill/breast pull with free kick, by 25's @ 1:00
2 x 50 spin backstroke drill (1/2 spin, 1/2 swim regular- but with "spin drill" tempo) @ 1:00
4 x 25 kick FAST with boards @ :35 (@ :30 in 2nd set, and @ :25 in 3rd set)
100 easy choice skulling/breast kick on back by 25's
:30 rest between sets, check HR after 3rd set.
LONG SWIM-
3 times through:
100 swim backstroke
100 swim IM
100 kick FAST with boards- choice/free by 50's
300 swim freestyle- descend the 3 x 100 to something juicy in each round.
Check HR after 3rd time through.
Until the end of workout:
“Out & backs”
@ :40- swim out, flip turn onto your back, then kick on back, back to the wall-
all FAST. Go 4 free, 4 NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight – and with drylands - and get excited for your March meets. Have a great day!
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