1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
2 sets of, all @ :10 rest-
1 x 250- 200 IM, each 50 is swim (build)/drill by 25's, then last 50 kick in primary stroke build to FAST
1 x 150- swim primary stroke NO FREE, kick choice, swim in 4th best stroke
1 x 50 kick on back FAST- 10M UDK off the wall
After 3rd set, check HR, then get right into...
1 x 400 as follows:
odd 50's, swim build to FAST at mid-pool, then swim dps until the end- hold your speed
even 50's- drill, same stroke as the odd 50
1:00 rest, check HR
30 x 50 in sets of 6:
1- swim free br 3 @ :50- UDK to 10M, strong kick through mid-pool
2- swim/kick on back free by 25's @ 1:00- build the kick to FAST
3- kick on back FAST to mid-pool, then drill to the end @ 1:10
4- FAD, 15M swim FAST, 35M drill @ 1:00
5- 30M swim FAST, 20M drill @ 1:00
6- all swim FAST @ 1:00
#'s 4-6 are all the same stroke; check HR after #30
2 x 800 @ :20 rest (Lanes 1 &2 go 600's: 150K/300sw/1500K)-
200 kick, get time, 400 swim backstroke (5 FAST UDK off each wall), 200 kick- get time, FASTER than 1st 200. The kick is choice with boards, except 3rd 50 of each 200 is breaststroke kick
Until the end of workout, with fins:
24 x 25 @ :40- "the usual," change strokes after each set of 4
100 easy drill before you help take out the lanelines. Wear your sunscreen today, drink plenty of water & do your Summer Reading! Have a great day!
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