1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM (NO FREE), each 50 is drill/swim by 25's
1:00 rest
8 x 50 @ 1:00-
odds are catchup free- steady head position, even hip rotation
evens are choice drill in primary stroke NO FREE
Check HR, get ready for the next set
3 sets of (1st set is free; 2nd set is primary stroke NO FREE; 3rd set is choice):
4 x 50 @ 1:00- 25 swim build to FAST, 25 drill
4 x 100 @ 2:20 as follows-
1-3, swim/kick on back by 50's- same stroke as 50's swim/drill above; get time on #3
#4- all kick FAST with boards @ 2:40, 2 x 50 @ :10 rest, how close can you come to your time on the 3rd 100 above? Within :15 seconds? :10???
No rest between sets, check HR throughout the set.
LONG SWIM-
4 times through, descend the 600's 1-2 & 3-4 (Lanes 1 & 2 go 3 times through, desc 1-3):
100 swim/kick on back by 50's in primary stroke, NO FREE
200 swim free br 3, except 3rd 50 is br 7
200 swim IM
100 kick free/breast by 50's with boards
Get time & check HR after last time through.
Until the end of workout:
"Out & backs" to the LG stand-
1-4 are freestyle @ :45
5-8 are primary stroke NO FREE @ :55
9-12 are 4th best stroke @ 1:05, NO FREE
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, get excited for the July meets. Have a great day!
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