1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ :10 rest- 50 catchup free drill, 50 2 dolphin kicks 1 pull breast drill, 50 choice kick on back build to FAST
9 x 50 @ 1:00-
odds- 25 swim free br 5, 25 choice breaststroke drill
evens- swim breaststroke @ get time, desc 1-2 & 3-4
1:00 rest, check HR
3** sets of (Lanes 1 &2, go on the intervals in parentheses):
3 x 50 swim free br 3/5 by 25's @ :50 (:55)
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 50's @ :50 (:55), except #2 is breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
3 x 50 swim free br 3/5 by 25's @ :50 (:55), except the odd 50's are breast/free by 25's
1 x 100 swim free br 3/5 by 50's @ 1:20 (1:35)
**in 2nd set, substitute kick on back for the breaststroke
1:00 rest after each round, check HR
6 sets of:
1 x 200 kick on back- FAST UDK to 10M, except the 3rd 50 is swim in 4th best stroke, NO FREE
BROKEN 200 KICK*: 4 x 50 kick FAST @ :10 rest, with boards
*in even rounds, kick 1 x 100 FAST on back, FAST UDK to 10M
:30 rest between sets, nothing more.
At 7:00 a.m., finish up with...
With fins- 24 x 25 @ :40- "the usual" in sets of 4
100 easy drill before you help with lanelines. Wear your sunscreen today, drink plenty of water and thank your parents for getting you to workout this morning. Have a great day!
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