1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick by 25's
1:00 rest
2 x 200 @ :10 rest- 50 choice skulling, then 150 drill/swim by 25's (#1 is free; #2 is primary stroke NO FREE)
With boards, 3 sets of:
4 x 1/2 pool sprints (kicking w/boards) @ :30- FAST vertical dolphin kick at mid-pool between the 1/2 pool sprints
1 x 50 kick FAST on back (UDK!) for time @ 1:00
3 x 50 kick on back (UDK!) @ :50
:15 extra rest
4 x 25 kick FAST with boards @ :10 rest- free in 1st set, IM in 2nd set, and primary stroke NO FREE in 3rd set.
:30 rest between sets to check HR
LONG SWIM-
4 times through:
125 free as follows: 50 cruise br 3, 25 swim FAST br 5, last 50 is catchup free drill with overkick
125 "slide" IM- 50 fly, 25 back-breast-free (2nd time through, go 25 fly, 50 back, 25 back & breast, etc...)
100 kick FAST with boards- choice kick, but one kick only for entire 100
1:00 rest after 5th time through, check HR
Do an excellent job with your HW, and at drylands tonight. Thank your
parents for getting you to workout this afternoon. Have a great day!
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