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), 4 sets of:
8 x 50 pull free br 3/5 throughout @ :55 (odd rounds); 2nd set @ :50; 4th set @ :45
2 x 150 swim IM @ :10 rest-
#1, smooth, not sloppy, but 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:
12 x 100 kick as follows, all @ 1:40-
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
If there is time, work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and start thinking about your LCM goals for this year. Have a great day!
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