1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
odd 50's are 1/2 ra2 la2 free drill, 1/2 kick on back
even 50's are drill/swim by 25's NO FREE
1 x 300 swim-
odd 50's are 1/2 back, 1/2 breast
even 50's are free br 3/5 by 25's
1:00 rest, check HR
Focus on UDK's throughout:
4 x 50 @ 1:10- 1/2 kick free on back, 1/2 catchup free drill
6 x 50 @ 1:00- 1/2 swim free br 3, 1/2 choice drill in primary stroke NO FREE
4 x 50 @ 1:10- 1/2 kick choice on back, 1/2 2 kicks 1 pull breaststroke drill
8 x 50 @ 1:00- odds are swim breast/free by 25's; evens are swim backstroke
1 x 400 kick as follows:
50 kick with boards- breast/free by 25's
100 kick on back- dolphin kick/breast kick by 25's
50 kick FAST free kick
Repeat a second time for a 400 total.
1:00 rest, check HR
With fins, 6 sets of (3rd & 6th sets WITHOUT fins):
4 x 50 @ 1:00- "out & back," all FAST: swim out, flip turn at the LG stand, kick back (on back) to the wall
2 x 100 kick descend 1-2 @ 2:00- #1 is on back, #2 is with boards
No rest between sets, check HR after 2rd 100 kick in each set.
100 easy drill after last round. Help take out the lanelines before you go. Do an excellent job with drylands tonight, and with your HW. Long swim tomorrow, have a great day!
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