1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 25 drill @ :40- ra2 la2 free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set
1 x 125 @ 2:20- 75 drill/swim/drill by 25's in primary stroke, last 50 is kick on back, easy/FAST by 25's- 5 FAST UDK's off each wall
3 x 50 swim/kick by 25's @ :55, desc 1-3 (free in 1st set; primary stroke in 2nd set; 4th best stroke in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest
24 x 100 as follows, in sets of 8:
1-4 swim/kick on back by 50's @ 1:45- all one stroke for each set of 3, descend 1-3
5-8, swim free br 3 @ 1:25/1:35 or 1:45 (by lane), neg split each 100, desc 1-3 if possible
In 2nd round of 8, the first four will be choice swim NO FREE, except the third 25 will be all kick.
In 3rd round of 8, the first four will be swim IM, last 25 is kick free on back
Check HR after each round of 8.
Finish up with...
2 x 200 @ :20 rest- 50 choice drill, 50 choice kick
Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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