1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
12 x 25 @ :45-
1-2, 2 kicks 1 pull breast drill
3-4, kick on back with 5 FAST UDK off the wall! Make this a habit
Check HR after #12
With boards where necessary, 4 sets of:
2 x 75 kick on back (UDK!) desc 1-2 to what you can @ 1:30
1 x 50 kick FAST with boards @ 1:00
2 x 50 swim/kick on back (by 25's) free in odd sets, breaststroke in even sets- desc 1-2 @ 1:00
1 x 100 kick on back IM order by 25's FAST@ 2:00
Check HR after each 100. After 4th set...
1 x 300 skulling-drill-swim by 25's, drill & swim are in primary stroke NO FREE
1:00 rest, check HR again.
30 x 50 in sets of 6 as follows:
1&2- swim free/primary stroke by 25's @ :55
3&4- swim/kick on back by 25's- all in primary stroke @ 1:00
5- kick on back with 5 FAST UDK's @ 1:10- get time
#6- kick all out FAST for time with boards- :10 rest at the 25, get time- all @ 1:30
Check HR after #6 in each round.
No rest between sets of 6
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
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