1 x 600- 300 swim freestyle, 300 reverse IM- each 1500 is kick/drill/kick/swim by 25's
1:00 rest
6 x 75 @ :10 rest- 25 catchup freestyle drill, 50 drill/swim by 25's in primary stroke, NO FREE
Everybody together:
16 x 25 @ :40 as follows:
1-2, choice drill in 4th best stroke (NO FREE)
3&4, swim build to FAST in 4th best stroke (NO FREE), same stoke as 25's drill)
Check HR after #16, then...
9 x 100 swim in 3 sets of 3:
1- 25 swim in primary stroke NO FREE build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 25 swim in primary stroke NO FREE build to FAST, then 75 swim free br 3/5/3 by 25's @ 1:30
1:00 rest after #9, check HR
BIG KICKING:
6* rounds of-
2 x 75 kick on back descend 1-2 to something juicy on #2- focus on 5 FAST UDK's off each wall; get time for #2
BROKEN 75- 3 x 25 kick FAST with boards @ :10 rest- add up 25's for 75 yard total, how much faster can you be than 2nd 75 on your back???
*odd rounds are freestyle, even rounds are either fly or breaststroke kick (on back and with boards
Get time for BROKEN 75 and check HR
1:00 rest between sets. Go 1 x 50 easy choice after rounds 2 & 4
Until 8:30 a.m., finish up with...
repeating sets of 5 x 50 as follows:
3 x 50 swim free with shnorkels
2 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2)
odd sets of 5 @ :55
even sets of 5 @ :45 (go @ :50 if necessary)
Take 1:00 rest after every 3rd set, and check HR
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
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