1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 catchup free, 100 drill/swim by 25's in primary stroke, NO FREE
2 x 100 @ 1:45- swim IM, desc 1-2
3 x 50 swim/kick on back by 25's in primary stroke @ 1:00; (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after each round.
6 sets of (Odd rounds are with boards, even rounds are on your back):
3 x 75 kick @ 1:30- odds 75’s are IM kick by 25's; #2 is all freestyle; descend these 1-3
1 x BROKEN 75 kick, @ :10 rest: 3 x 25 in 1st & 4th sets; 50/25 in 2nd & 5th sets; 25/50 in 3rd & 6th sets.
1 x 50 easy choice drill after each set, no more than :30 rest between sets
Until 6 p.m.:
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 catchup free, 100 drill/swim by 25's in primary stroke, NO FREE
2 x 100 @ 1:45- swim IM, desc 1-2
3 x 50 swim/kick on back by 25's in primary stroke @ 1:00; (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after each round.
6 sets of (Odd rounds are with boards, even rounds are on your back):
3 x 75 kick @ 1:30- odds 75’s are IM kick by 25's; #2 is all freestyle; descend these 1-3
1 x BROKEN 75 kick, @ :10 rest: 3 x 25 in 1st & 4th sets; 50/25 in 2nd & 5th sets; 25/50 in 3rd & 6th sets.
1 x 50 easy choice drill after each set, no more than :30 rest between sets
Until 6 p.m.:
Work on turns from mid-pool, go 3 free,
then 3 NO FREE
Do an excellent job with your HW tonight and thank your parents for getting you to workout this afternoon. Have a great day!
Do an excellent job with your HW tonight and thank your parents for getting you to workout this afternoon. Have a great day!
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