1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 catchup free drill, 25 kick breast on back, then last 50 is 2 kicks 1 pull breast drill- keep head down on the breaststroke pull until your hands are outside your shoulders.
4 x 50 @ 1:00- 25 breast pull with free kick drill, 25 kick FAST choice on back- 5 UDK's off the wall!
3 x 100 swim @ 1:45, desc if you can- 25 swim back, 50 swim breaststroke, 25 kick free on back (go these @ 2:00 in the 2nd set, descend them well & really crank out a great swim on #3)
No rest between sets, check HR after 2nd set.
With boards for the half-pool "out & backs," all 50's on your back:
6 sets of (odd rounds are all kick free, even rounds are all kick choice- but same stroke for the 25's & 50's)-
4 x 25's kick with boards, "out & back" style: kick to the halfway point, do one forward somersault, one backwards somersault, then kick back to the same end you started from- all FAST, all @ :45- keep track of your times & add them together for a 100 yard total after 4
:30 extra rest after #4...
2 x 50 kick on back @ :10 rest- same stroke as the 25's "out & back" above, get time, can you be faster than your time from the 4 x 25's "out & back?"
1:00 rest after the 2 x 50 kick on back, check HR.
After the 6th round,
2 x 450 swim free with shnorkels, @ :20 rest- descend the 3 x 150 in each 450 to something juicy!
1:00 rest, check HR after each 450.
With fins, until the end of workout, finish up with...
4 x 25 @ :40:
1&2- 15 yards swim FAST, 10 yards drill
#3 is all swim build to FAST
#4- all drill
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Go odd rounds freestyle, even rounds NO FREESTYLE- same stroke for 25's & the 50.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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