1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :10 rest- drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
12 x 50 in 2 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :55 (2nd set @ :50)
4-6, kick choice with 5 FAST UDK off each wall (2nd set can be kick with boards) @ :55 (2nd set @ :50)
1:00 rest, check HR
LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
150 swim freestyle br 3
50 kick choice FAST with boards
Descend the 350's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through
If there is time, finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 IM- 100 IM swim, then last 25 is kick with FAST on back @ 2:15
Go a 2nd round if possible, check HR after each round.
100 easy drill before you get out. Do an excellent job with your HR tonight and get excited for your March meet. Have a great day!
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