1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
With fins, 4 sets of:
4 x 50 fly drill @ 1:10- choice drill in the even rounds
4 x 50 @ :50- swim/kick on back, "out & back" style to the LG stand
No rest between sets.Check HR and take fins off after 4th set.
2 sets of:
3 x 50 swim fly (20M)/free (30M) @ :55
2 x 100 kick on back, dolphin kick/kick choice by 50's @ 2:15, desc 1-2 to something juicy!
3 x 50 swim fly (35M)/free (15M) @ :55
1 x 200 kick FAST for time, 100 on back choice, 100 w/boards
Check HR after each round.
4 x 450 (Lane 1 & 2 go 350) swim free with shnorkel desc 1-2's @ 6:45 (1-2) and 6:15 (3&4); Lanes 1 & 2 go @ 6:15 & 5:45
1:00 rest, check HR
With fins, 8 sets of.....THE USUAL!!!
4 x 25 @ :40 as usual:
Odd rounds-
1- 1/2 swim FAST 1/2 easy; 2- swim build to FAST. 3- all drill, 4- all swim FAST
Even rounds- same as the usual, but @ :50, ALL KICK, NO FINS
100 easy drill before you get out & help with the lanelines. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
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