1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 fly pull withf ree kick, 25 catchup free drill
4 x 125 @ 2:10- 50 kick choice on back easy/FAST by 25's, 75 drill/swim/drill backstroke by 25's
8 x 25 @ :35- 1/2 sit & spin back drill, 1/2 swim at drill tempo- except #'s 3 & 7 are choice fly or breast
1:00 rest, check HR
2 sets of (focus on UDK throughout):
6 x 75 backstroke as follows- 1st set all @ 1:15; 2nd set all @ 1:10-
1&2 swim backstroke, desc 1-2, get time on #2
#3- all kick; strong, consistent UDK off each wall
4- 6k switch back drill, except middle 25 is swim with FAST tempo
#5- all kick on back, focus on 5 FAST UDK's off each wall
#6, swim backstroke- faster than #2
3 x 250 backstroke, desc 1-3 @ 4:00 as follows:
200 swim backstroke, 50 kick breast with boards
Check HR after last 250 in each set.
LONG SWIM-
4 rounds of, focusing on UDK's throughout:
200 swim IM- 50 of each stroke; good tempo on the back, big strong kick on the breast
50 kick FAST with boards (IM order by rounds- 50 fly 1st set; 50 free 2nd set; 50 breast 3rd set, etc)
150 swim backstroke- build 1st 25 to the turn, then 25 swim FAST; add 1 x 50 to this distance each time through, up to a 300
Check HR after you finish.
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 with drylands. Have a great day!
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