1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is breast kick on back/drill/drill by 25's
1:00 rest
2 sets of:
2 x 50 @ 1:00 catchup free drill
2 x 75 @ 1:20- 50 choice drill in primary stroke, 25 kick on back FAST (5 UDK'S!)
3 x 25 @ :35- 1/2 ra 1/2 la fly drill
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45-
25 fly pull with free kick, 50 kick (alternate between on back & with boards, by 25's), 25 swim fly build to FAST
6 x 100 kick @ 1:40 desc 1-3 & 4-6; odds on back, evens with boards- #'s3 & 6 should be all out effort
1:00 rest, check HR
3 sets of, all @ :20 rest
1 x 450 swim free br 3, 5, 3 by 150's- desc the 150's 1-3 to what you can
1 x 300 swim free with shnorkel- descend the 150's 1-2 to pretty strong
1 x 150 swim free br 3 all out giddyup & go!
Check HR after each set.
Until 7:15 a.m., finish up with...
1 x 50 drill in primary stroke NO FREE
1* x 50 swim at 200 Goal Pace in primary stroke NO FREE
*add 1 x 50 swim at 200 GP each round; all 50's @ 1:00, same stroke for all 50's
100 easy drill before you get out. Do an excellent job in school today, get excited to train LCM next week. Have a great day!
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