1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick by 25's
1:00 rest
With fins:
12 x 50 drill @ 1:10- 2 breast, 2 fly, drills with change for each round of 4
6 x 150 kick @ 2:40, desc 1-3 with boards, 4-6 on back; middle 50 is dolphin kick, 1st & 3rd choice
1:00 rest, check HR & take off fins.
2 sets of:
2 x 200 swim free br 3- except 3rd 50 is kick on back- @ 3:10 (3:30 Lanes 1 & 2)
6 x 50 backstroke @ 1:00- 25 swim back build to FAST, last 25 kick free FAST
4 x 100 swim/kick on back by 50's breaststroke/free by 50's
3 x 150 swim free br 3/5/3 by 50's @ 2:10 desc 1-3 (@ 2:00 in second set); @ 2:25 Lanes 1 &2
15 x 50's as follows:
odd rounds of 3 @ :10 rest, kick FAST (1st 50 on back, others w/boards)- all @ 3:15
even rounds of 3 @ 1:05 swim breast/free by 25's desc 1-3
1:00 rest between sets, check HR
Until the end of workout, in heats from a dive...
50's swim 20/30 swim FAST/drill; 30/20; 3rd 50 in each set all swim FAST
every third round of 3 can be kick
Check HR after every third 50
200 drill/skulling before you help move the lanelines back. TODAY: wear your sunscreen, drink lots of water, stretch at home and offer to help your parents around the house. Have a great day!
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