1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
16 x 50 @ 1:00- odds are drill/kick by 25's, evens are drill/swim by 25's
1-4 are free; 5-8 are primary stroke NO FREE (repeat for 9-16)
4 x 150 @ :10 rest as follows:
100- drill/swim by 25's
last 50 is drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
With buoys (and shnorkel if you wish), 2 sets of:
8 x 50 pull free br 3/5 throughout @ :55 (2nd set @ :50)
2 x 150 swim IM @ :10 rest-
#1, smooth, not sloppy, with a good stroke throughout
#2, be better underwater, in & out of turns- does not have to be fast
1:00 rest after each set. Each lane starts the next set together.
Finish up with:
8 x 100 kick as follows, all @ 1:55-
odds- IM kick (by 25's) with boards; 1st 25 kick FAST on #1, then 2nd 25 kick FAST on #3, etc...
evens- IM kick (by 25's) on back- 5 FAST UDK's OFF EACH WALL
100 easy drill before you get out. Do an excellent job with your HW tonight and start thinking about your LCM goals for this year. Have a great day!
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