1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 catchup free drill, 25 6 kicks 1 stroke backstroke drill
4 x 75 @ 1:20- 25 right arm backstroke drill, 25 left arm backstroke drill, 25 kick choice on back build to FAST (UDK!)
No rest between sets. After 2nd set, continue right into:
3 sets of:
3 x 75 swim backstroke @ 1:10- descend 1-3 to something juicy
4 x 50 kick @ :50 choice: 1st set all 50's kick on back (UDK!); 2nd set all 50's kick with boards; 3rd set- all 50's kick choice, but @ :45
1:00 rest after 3rd set, check HR
4 sets of (same stroke for entire round, can change strokes from round to round):
1 x 75 kick on back, descend the 3 x 25 to something juicy on 3rd 25 @ 1:20
3 x 25 kick FAST @ on back :40
3 x 25 kick FAST with boards @ :10 rest (BROKEN 75!), all @ 2:15
Extra :15 rest...
1 x 75 kick all out FAST for time with boards
6 sets of:
1 x 125 swim free br 3 @ 1:40 (@ 1:35 in 2nd&3rd sets; @ 1:30 in 4th-6th sets); big 6 beat kick on last 50
1 x 100 kick choice, 2nd 50 is always kick FAST, @ 1:40 (2nd & 3rd set @ 1:35; 4th-6th sets @ 1:30)
1:00 rest after 3rd set
100 easy warmdown before you get out. Do an excellent job in school today & get excited for your March meet! Have a great day!
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