1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 75 @ 1:20- 50 catchup free drill, 25 fly kick on side (face the scoreboard)
1 x 175 @ 3:20- 25 1/2 ra fly 1/2 la fly drill, 75 drill/swim/drill by 25's in primary stroke NO FREE, 75 kick on back- desc the 3 x 25 to all out giddyup & go, 5 FAST UDK's!
4 x 25 @ :35- 2 kicks 1 pull breast drill
No rest between sets, check HR after 2nd set.
1 set of:
8 x 50 swim fly/breast by 25's @ :55, except #'s 3, 5 & 7 are @ :50
6 x 100 kick as follows:
odds- 4 x 25 kick with boards @ :40, except #3 is @ :25
evens- kick FAST for time on back @ 2:00- check HR after even 100's
LONG SWIM- increase the effort from set to set (descend); all the kicking is FAST, focus on 5 UDK off each wall.
One time through...
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back (5 UDK!)- 250
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
75 swim fly, 100 swim back, 100 swim breast, 75 swim free, 100 choice kick on back- 450
50 swim fly, 75 swim back, 75 swim breast, 50 swim free, 100 kick free with boards- 350
25 swim fly, 50 swim back, 50 swim breast, 25 swim free, 100 kick free on back- 250
Check HR when you finish, then go 100 drill
1:00 rest
MYSTERY SET- if you guess it, you don't have to swim it.
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands tonight. Just two more days of SCY training, get excited to move outdoors to long course. Have a great day!
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