1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 sets of:
1 x 175 @ 2:45- 75 free (catchup drill/kick on back build/catchup drill
by 25's), 100 breaststroke (breast pull with free kick/swim by 25's-
build the swim)
1 x 125 @ 2:15- odd 25's are swim IM order, even 25's are kick on back, get time, desc 1-3
No rest between sets, check HR after 3rd set.
24 x 50 as follows:
1-2, swim breast/free by 25's
3-4, swim breaststroke/kick on back (free), by 25's
1st set of 8 @ :55 (:55 Lane 1), 2nd set of 8 @ :50 (:55 Lane 1)
1:00 rest after 2nd set of 8
3rd set of 8, anybody up for :45?!? Lane 1 @ :50?!?
Check HR after #24
Finish up with 150's IM @ 2:45 until the end of workout...
#1- 50 kick fly with boards, 50 swim back, 50 swim breast
#2- swim fly, kick free on back (UDK!), swim breast
#3- swim fly, swim back, last 50 is kick breast with boards
#4- 75 swim IM (25 of fly, back & breast), 75 kick on back (UDK!)
You'll have to hustle to make some of these intervals.
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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