1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
100- 75 catchup free drill, 25 kick free on back FROM A DIVE, build to FAST
100- 25 fly pull free kick, 50 2 kicks 1 pull breast drill, 25 kick choice on back FROM A DIVE, build to FAST
100- in primary stroke NO FREE, 75 drill/swim/drill, last 25 is kick on back in primary stroke FROM A DIVE, all out FAST
1:00 rest after #3, check HR
3 sets of:
1 x 250 @ 3:15- swim free with shnorkel- 150 cruise- good hip rotation, steady head position, 100 STRONG- target 1650 Free Goal Pace (Lane 1 go 1 x 200- 100 cruise, 100 at mile pace)
7 x 50 kick FAST on back @ :55 (2nd set is with boards)- your choice kick, except 2nd set is in primary stroke NO FREE
No rest between sets, check HR after each 250 and at the end of the 3rd set.
6 rounds of:
4 x 25 kick with boards @ :40 "out & back" style- kick FAST to mid-pool, one forward somersault, one backwards somersault, then kick back FAST to the end you started from- all the same stroke, all FAST
:20 extra rest- figure time for the 4 x 25 "out & back" added together
1 x 100 @ 2:00 kick FAST for time on back- focus on the UDK, try to be faster than your 4 x 25 "out & back" added together
With fins, until 7:30 p.m.:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards drill (same stroke for both)
3- swim build to FAST, same stroke as 1st 2 x 25
#4- all drill, same stroke as 1st 3 x 25
1 x 50 swim all out FAST @ 1:00- same stroke as 25's above.
Check HR after each 50 swim FAST; change stroke from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're prepared for the week ahead at school. One more week before we move outside, get excited to train LCM. Have a great day!
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