1 x 600- 300 swim freestyle, 200 reverse IM- each 50 is drill/kick on back, then 100 choice kick on back
1:00 rest
All @ :10 rest, 3 sets of:
1 x 150- 50 catchup free drill, 25 breast kick on back (2x)
1 x 100- 25 fly pull with free kick, then 75 drill/swim/drill by 25's in primary stroke, NO FREE
1* x 50- kick FAST on back
* the asterisk means add 1 x 50 to each round, all on back (UDK!), all FAST
1:00 rest after 3rd set, check HR
6 x 50 @ 1:00-
odds- swim/kick on back (choice) in your primary stroke
evens- kick easy/FAST by 25's- all one stroke, all on your back
1:00 rest, check HR....
5 sets of: @ (:10 rest)
3 x 25 kick all out FAST @ :10 rest- add times up for 75 yard total
1 x 75 kick FAST for time- same stroke, trying to be faster than your 3 x 25's add up.
1 x 50 drill EASY after each set.
With fins, finish up with...
16 x 25 @ :40,odds are 15 yards swim FAST & 10 yards drill; evens are all swim build to FAST; change strokes after every set of 4.
Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!
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