1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
9 x 150 in sets of 3 (Lanes 1&2 go 8 x 150, just skip #8):
1-3, 50 catchup freestyle drill, 100 kick on back neg split @ 3:15 (Lanes 1 & 2 go last 50 catchup drill)- focus on 5 FAST UDK OFF EACH WALL!
4-6, 50 swim free br 3/5 by 50's, then 100 drill/swim by 25's in primary stroke NO FREE @ 3:00 (Lanes 1 &2 @ 3:20)
7-9, 100 swim/kick/swim by 50's in primary stroke, desc 1-3 @ 3:15 (Lanes 1 & 2 @ 3:30, go 2 of them)
Check HR, then easy choice drill back down to the other end.
1:00 rest, check HR again
3 x 300 swim free @ 5:00 desc 1-3 to what you can- odds with shnorkel, #2 br 3/5/7 by 50's; get time & HR after each 300
3 x 200 kick on back @ 4:30, desc 1-3 to all out giddyup & go! (focus on 5 FAST UDK throughout)
1:00 rest
Until the end of workout...
3 x 50 kick FAST with boards @ 1:20*- choice of stroke, but all 3 are the same kick; get time for each & figure average time for 3 x 50's
1 x 100 kick on back (UDK!), go FAST/easy by 50's @ 2:30
*each round gets :05 faster; the goal is to try & hold the same average time, even though the interval is getting faster.
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, drink plenty of water & offer to help your parents around the house. Have a great day!
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