1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 50 @ 1:00- catchup freestyle drill/kick on back by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:50, 50 swim 50 kick on back (UDK!) NO FREE, descend 1-3
4-6 @ 1:35 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:45 swim IM, desc 1-3
:30 rest, check HR, then finish up with...
24 x 25 kick in sets of 6 as follows:
1&2 and 4&5, 15 yards FAST 10 yards moderate, @ :40
#3 & 6 all FAST @ :25
1st round of 6 with boards (freestyle)
2nd round of 6 is on back (freestyle kick with 5 FAST UDK's!)
3rd round of 6 with boards (breaststroke kick)
4th round of 6 on back, fly or breast kick (5 FAST UDK's!)
1:00 rest, check HR
With fins, 4 sets of (maybe FIVE!):
6 x 25 @ :35- odds are 15 yards swim FAST 10 yards drill; evens are all swim build to FAST
:15 extra rest after #6, then...
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50?
No rest between sets, check HW after 2nd 50
100 easy drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout this afternoon. Have a great day!
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