CONGRATULATIONS to everybody who swam so well this weekend!!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back or side by 50's
1:00 trest
With fins:
16 x 25 in sets of 4:
1-3, breast pull with free kick drill @ :40
#4 is dolphin kick LUNBUSTER @ :25
1:00 rest after #16, take fins off, then...
2 x 300 @ :10 rest- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, then last 25 is breaststroke swim FROM A DIVE, build to FAST
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55, desc 1-3
2 x 50 swim breast/free @ :50- descend 1-2 if you can
1 x 50 swim breast/free by 25's @ :45
1 x 50 swim breast/free @ :55
2 x 50 swim breast/free @ :50
3 x 50 swim breast/free @ :45
1:00 rest, check HR.
LONG SWIM-
500 swim- odd 100's are swim free br 3/5 by 50's, even 100's swim IM (last 25 is kick free on back); descend the 7 x 100's 1-5 to what you can
150- 75 swim IM (NO FREE)/75 swim free br 3
300- 150 swim IM (50 of each stroke, no free), 150 swim free br 3
600 swim IM (75 of each stroke, last 75 is free kick on back), then 300 swim free desc the 100's 1-3 to all out giddyup FAST!
1:00 rest, check HR
Until 6:00 p.m. finish up with:
100's swim IM and 100's swim free- all @ 1:40-
odd 100's- 50 swim IM order by 25's, then 50 kick on back choice/NO FREE by 25's
even 100's are swim free br 3/5 by 50's- 95% effort here on the 2nd 50's
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands (last one before break!). Get excited for the Mako Meet this weekend. Have a great day!
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