1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
Keep hands in front of your body on the breaststroke...
2 x 100 @ 1:45- ra2 la2 free drill, 2 kicks 1 pull breast drill, by 50's
2 x 150 @ 2:45- breast pull with free kick/swim breaststroke by 25's
6 x 25 breaststroke @ :35- odds kick on back (UDK!), evens swim breast from a dive build to FAST
1:00 rest, check HR
2 sets of:
6 x 100 swim free br 3 @ 1:35, 3rd 25 is breaststroke swim (2nd set @
1:35- 3rd 25 kick)
8 x 25 kick w/boards, odds @ :40 (1/2 FAST 1/2 moderate), evens @ :25 ALL FAST
1:00 rest between sets, check HR
LONG SWIM-
5 times through:
100 swim free br 3/7- note the breathing pattern; 5 FAST UDK's throughout
125 swim IM (50 of fly in 1st round, then 50 back, then 50 breast, 50 free, then 50 fly in last round!)
75 kick FAST on back- focus on 5 FAST UDK's off each wall, not just the first one
Check HR after 5th time through, then go 1 x 50 easy drill choice
1:00 rest
BONUS SET: giddyup & be tough on the end here!
100 easy drill before you get out. Do an excellent job with your HW tonight,
and with drylands. Get excited for the banquet & clinics this
weekend. Have a great day!
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