1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 sets of:
4 x 25 drill @ :40- sharp drilling here, nothing sloppy
1 x 150 swim/kick by 25's- same stroke as 25's above; the swim is build to FAST, the kick is 1/2 FAST 1/2 moderate
odd rounds free, even rounds in primary stroke NO FREE
1 x 100 kick on back, focus on 5 FAST UDK's off each wall; desc 1-2's @ 1:45 (Lanes 1&2, go last 25 swim free)
No rest between sets, check HR after 4th set.
1:00 rest after 4th set.
With fins, modified "speed set," 5 times through (all 50's @ 1:00):
1 x 50 swim 20 FAST, 30 drill
1 x 50 swim 30 FAST, 20 drill
1 x 50 swim all FAST
1 x 50 all drill
odd rounds free, even rounds primary stroke NO FREE
Check HR after every 3rd 50 (the fast one) in each set
Take fins off after last set & get right into...
With shnorkel:
1 x 750 as follows:
150 swim free- steady head position, roll hips evenly & do flip turns; desc the 50's 1-3 to what you can, 3rd 50 should be as close to 90% as possible
100 kick with boards (with shnorkel!)- 50 breast, 50 free- each 50 is easy/FAST by 25's
Check HR after the 750, then take off shnorkel
If there is time, until 7:30, finish up with...
25's kick with boards:
odds @ :45- 1/2 FAST 1/2 moderate
evens @ :25 all out FAST
go free in odd sets of 4 x 25's, breast or fly kick in even sets of 4 x 25's
Check HR after last 25
Take fins off and go 100 easy drill before you get out. Make sure you're ready for the week ahead at school, and thank your parents for getting you to workout tonight. Have a great day!
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