1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 @ 1:00- 25 fist free drill, 25 kick on back NO FREE
2 x 175 @ 2:40- 75 drill/swim/drill by 25's in 4th best stroke, then 100 IM drill (go 100 IM swim on 2nd 175)
15 x 50 kick in sets of 3:
2 @ :55 on back- 5 UDK off each wall, desc 1-2
#3 is kick with boards @ :45- 2nd 25 is breaststroke kick
1:00 rest, check HR
5 rounds of:
4 x 50 drill/different drill backstroke @ 1:00
1* x 150 swim backstroke @ 2:15- neg split
1 x 100 kick/swim by 25's either fly or breaststroke @ 1:45
No rest between sets, check HR after last 150 backstroke in each round
*add 1 x 150 in each round up to 3, then back down to 1; descend the 150's to juicy FAST
Until 7:15 a.m., finish up with...
1 x 100 swim free br 3, except 3rd 25 is kick on back, @ 1:35
1 x 100 swim free br 3, except 3rd 25 is swim NO FREE, @ 1:25
1 x 100 swim free br 3 @ 1:15
1:00 rest after every third set.
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
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