1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
1 x 200 @ 3:45- odd 50's: fist free drill/choice free drill by 25's, even 50's choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00, FAST UDK to 10M
3 x 50 @ 1:10 kick breast/fly by 25's with boards, desc 1-3
No rest between sets, check HR after 2nd set.
With shnorkels:
8 x 50 swim free, odds @ :50, evens @ :40 (Lanes 1 & 2 @ :55 & :45)
2 x 150- NO SHNORKELS, swim free br 3/5/3 by 50's @ 2:20, desc 1-2 to something juicy!
6 x 50 swim free, 2 @ :50, 1 @ :35 (:55 & :40)
1 x 150- swim FAST free for time
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 IM- 150 swim, 50 kick free on back
200 swim free- 3rd 50 is kick in 4th best stroke on back
100 swim/kick by 50's in primary stroke
100 kick breast/free by 50's with boards
Check HR after 3rd time through
Until 7:15 a.m., "out & backs" to the LG stand, all FAST, in sets of 4:
1-4, swim choice (forward & backward somersault), then swim backstroke @ :55
5-8, kick with boards choice (forward & backward somersault), then kick breaststroke
Repeat until 7:15 a.m.
100 easy drill before you get out. Wear your sunscreen today, drink lots of water & get excited for the meet this weekend. Have a great day!
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