1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
2 x 300 @ :20 rest- 50 catchup free drill, 50 breaststroke drill (2 kicks 1 pull), 50 kick choice on back build to FAST
1:00 rest, check HR
5 sets of:
4 x 50 kick @ 1:10-
odds are kick on back build to FAST
evens are 1/2 kick FAST on back, 1/2 kick moderate breaststroke on back
:20 extra rest
1 x 100 kick FAST for time, different kick each round @ 2:00
No additional rest between sets, except:
After 3rd set, swim 1 x 450 free with shnorkels, descend the 150's 1-3 to something juicy
Check HR after 5th set.
LONG SWIM-
3 times through:
200 swim free br 3- except 3rd 50 is br 5
200 swim/kick on back by 50's (fly in 1st round, back in 2nd round, breast in 3rd round)
200 kick FAST- 100 with boards, 100 on back, focus on UDK's! Kick is same stroke as the 200 swim/kick
Check HR after 3rd time through.
With fins, until 7:15 a.m.,
25 breaststroke drill @ :40- breast pull with free kick, keep hands in front of your body, get flat at the end of each stroke
100 easy drill before you get out. Be sure to help with the lanelines before you leave. Do an excellent job in school today & get excited for our meet. Have a great day!
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