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 @ :35- 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
40 x 100 as follows, in sets of 8:
1-4 swim/kick on back by 50's @ 1:45
5-8, swim free br 3 @ 1:20/1:30 or 1:45
Next round of 8, the first four will be choice, except the third 25 will be allkick.
Check HR after each round of 8.
Finish up with...
2 x 200 @ ::20 rest- 50 choice drill, 50 choice kick, descend 1-3's if possible
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
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