1 x 600- 300 swim freestyle, 300 reverse IM- odd 50's are drill/swim by 25's, even 50's are kick on back
1:00 rest
With fins, 12 x 50 as follows:
1-3 @ 1:00- 2 dolphin kicks 1 breast pull
#4- kick on back @ :40, FAST UDK to 10M
No rest between sets of 4, check HR after #12 & take fins off
6 sets of:
2 x 100 swim breast/free by 50's @ 1:40 (Lanes 1 &2 @ 2:00)
2 x 50 kick with boards breast/free by 25's @ :10 rest, all @ 2:30- get time
1 x 100 kick FAST on back @ 2:30; can you beat your time from the 2 x 50's?
No rest between sets.
3 x 250 swim free @ :20 rest, desc 1-3 to something smoking FAST. Wear shnorkels for 1&2 (Lanes 1 & 2, go 200's)
Check HR after #3 and drill easy back to the far end.
In primary stroke (NO FREE) at 200 Goal Pace...
1 x 50 drill @ 1:00, 1 x 50 swim at 200 Goal Pace @ 1:00
50 drill/2 x 50 at pace
50 drill/3 x 50 at pace
50 drill/4 x 50 pace
50 drill/5 x 50 pace
100 easy drill before you help with the lanelines. Stay inside if you can today, if not, soak in sunscreen before you head out. Be sure to do some of your summer reading today, as well. Have a great day!
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