Tuesday, September 20, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest

4 x 50 fist free drill (no "claw," fingers hide your thumbs) @ 1:00
6 x 100-
odds @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill;
evens- kick, 50 free on back (UDK!), 50 breast with boards:
#2- @ 1:50
#4 @ 1:40
#3 @ 1:30
6 x 100 as follows:
odds- 25 swim breaststroke build to FAST, 75 kick on back (UDK!) desc the 25's 1-3 @ 1:50
evens- 75 kick FAST on back (UDK!), 25 swim breaststroke FAST from a dive @ 1:40
:30 rest, check HR
6 x 100 swim free br 3/5 by 50's
odds- 3rd 25 is kick free on back @ 1:25; Lane 2 @ 1:35
evens- swim free @ 1:10 (Lane 2 @ 1:20)
1:00 rest, check HR immediately & OML

LONG SWIM-
2 times through, 2nd time faster than 1st:
50 kick fly on back (UDK!), 150 swim backstroke, 50 swim breaststroke, 50 swim free br 3/5
50 kick fly with boards, 100 swim backstroke, 100 swim breaststroke, 50 swim free br 3/7
50 kick fly on back (UDK!), 50 swim backstroke, 150 swim breaststroke, 50 swim free br 3/9
Check HR after 2nd set, then 1:00 rest

Until 7:15 a.m., finish up with:
1 x 100 kick- 4 x 25 kick FAST with boards @ :10 rest, @ 2:30
1 x 100 kick- 2 x 25 kick FAST with boards @ :10 rest, 50 kick FAST on back (UDK!), @ 2:30
1 x 100 kick- 1 x 25 kick FAST with boards, 75 kick FAST on back (UDK!) @ 2:30
1 x 50 easy drill/kick by 25's- get boards at far end, @ 2:00


100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!