1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
1 x 300- 50 drill, 50 swim - all in primary stroke NO FREE, except middle 100 is 4th best stroke
1:00 rest, check HR
With fins: 6 sets of:
1 x 25 drill to midpool @:40
1 x 50 "reverse out & back" @ 1:00
1 x 25 drill to far end @ :40
1 x 50 swim all out FAST for time @ 1:00
odd rounds in primary stroke NO FREE; evens rounds are choice; check HR after last set.
1:00 rest after last set
3 x 100 swim-kick by 50's in primary stroke NO FREE @ 2:10, desc 1-3 to what you can
1 x 350* swim freestyle br 3 @ 5:30
4 x 100 swim-kick by 50's (as above), @ 2:10- desc 1-3, hold for #4; can primary stroke or 4th best
1 x 450* swim free br 3 @ 6:45
5 x 100 swim-kick by 50's @ 2:10- desc 1-3, hold for 4 & 5
1 x 650* swim free br 3 @ 9:15
6 x 100 swim- kick by 50's @ 2:10- descend 1-3 & 4-6 to something juicy!
1 x 850* swim free br 3
1:00 rest, get HR @ end
*last 50 of each longer swim is kick on back, focus on 5 FAST UDK off each wall
Lanes 1 & 2: go the 100's descend @ 2:20; take one 100 off the longer swim in each round.
Until 7:15 a.m., work on turns from midpool.
100 easy drill before you help with the lanelines. Drink plenty of water this weekend, and wear your sunscreen. REMEMBER: no workout this Sunday. I'll post a workout on the blog, and you can do it whenever you can on Sunday (try to get a buddy to swim with you that day). Have a great day!
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