1 x 800- 100 drill/swim by 50's, 100 kick on back, focus on UDK
1:00 rest
4 sets of:
3 x 50 @ 1:00- same stroke for all 3
1 x 150 @ 3:00 (@ 2:45 in 3rd & 4th sets)- 50 swim DPS (count strokes), 50 swim build (same stroke count), 50 kick on back, 5 FAST UDK off the wall; get HR after each set
No rest between sets; odd sets are free, even sets are primary stroke NO FREE
1:00 rest after 4th set.
3* rounds of:
1 x 200 swim free br 3, except 3rd 50 is br 5 @ 2:50 (or 3:00, or 3:20 Lanes 1 & 2)
1 x 200 swim/kick on back by 100's in primary stroke NO FREE @ 3:20 (or 3:30 or 3:45 Lanes 1 & 2)
2 x 200 swim IM (last 50 is kick free on back) desc 1-2 to what you can @ 3:10 (or @ 3:20 or 3:40 Lanes 1 & 2)
*2nd set, go 2 x 200 swim/kick in primary stroke desc 1-2 (others are 1 x 200)
3rd set, go 2 x 200 swim free desc 1-2, others are 1 x 200
Check HR after the 2nd 200 throughout the set
After 3rd set...
1 x 400 pull free br 3/5 by 50's @ 6:00 (Lanes 1 & 2 go 300)- get time
4 x 100 swim free at 800 Goal Pace @ 1:45
1 x 400 pull free with shnorkel, faster than 1st 400
1:00 rest, check HR
Until the end of workout, finish up with...
2** x 50 kick with boards @ 1:00- 25 FAST in primary stroke NO FREE, 2nd 25 is choice kick
1 x 100 drill @ 2:00- primary stroke NO FREE/4th best stroke NO FREE by 50's
**add 1 x 50 kick in each round
100 easy drill before you take out the lanelines.
Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
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