1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest
6 x 50 @ :10 rest- choice skulling (your choice), then choice drill in primary stroke NO FREE, by 25's
With fins, 3 sets of:
3 x 25 @ :35- breast pull with free kick
3 x 75 @ 1:20, 2 dolph kicks 1 pull breaststroke- be aggressive with the turnover here!
Take fins off, check HR; then...
3 x 50 swim breast/free @ :55
3 x 50 swim breast/free by 25's @ :50
3 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free @:40
1:00 rest, check HR
LONG SWIM-
3 times through:
250 swim free br 3- 100 cruise, desc last 3 x 50 about 85-90%
150 swim/kick on back by 25's in primary stroke, NO FREE
100 swim IM- about 80-98% effort here
100 kick FAST with boards- 50 choice (NO FREE), 50 free
1:00 rest after 3rd set, check HR
With fins until the end of workout:
24 x 25 @ :40- "the usual!"
100 easy warmdown 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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