1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150's IM, each 50 is drill-kick by 25's
1:00 rest
2 x 300 @ :10 rest, focus on sharp drilling and FAST UDK to 10M-
1st 300- 50 catchup free drill, 50 kick (25 free, 25 breast)- build each 25
2nd 300- 100 drill/swim by 25's, 100 kick choice on back, 100 swim (build!)/drill by 25's
1:00 rest, check HR & put on fins.
With fins, 8 rounds of (2 rounds free, 2 rounds primary stroke)
1 x 50 drill @ 1:00
1 x 50 "out & back" to the end of the SCY stripes- swim out, flip turn, kick on back @ :50- FAST
1 x 50 drill @ 1:00
1 x 50 swim all out FAST @ 1:00- can you beat your "out & back" time?
No rest between sets.
LONG SWIM- 1800 as follows,
2 times through:
100 swim free br 3/5
200 swim IM
300 swim backstroke- FAST UDK to 10M
200 IM kick on back (UDK!)
100 swim in primary stroke, build/FAST by 50's
Check HR after 2nd time through.
Until 7:15, finish up with...
1 x 50 drill @ 1:00
4 x half-pool sprints @ :40- same stroke as the 50 drill
1 x 50 swim free @ :35 (Lanes 1 & 2 @ :40)
Switch strokes on the 50 drill-half pool sprints from round to round
100 easy drill before you help take out the lanelines.Wear your sunscreen today and eat well, stay hydrated. Have a great day!
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