Saturday, October 29, 2016

1 x 600- 300 swim free, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

6 x 25 kick free on back (build), but halfway UDK, @ :35
3 x 100- 50 fist free br 3, 50 choice breaststroke drill @ 1:45
2 x 200 @ 3:30- 100 breast pull with free kick/swim breast (build) by 25's, 100 drill/swim by 25's in 4th best stroke NO FREE
1 x 150 kick on back, desc the 50's 1-3 to what you can, focus on UDK's
1:00 rest, check HR

All one set until "1:00 rest:"
6 x 50 swim breast/free by 25's @ :50, desc 1-2's
2 x 200 kick @ 3:20- 100 choice kick on back (UDK's), 100 IM kick with boards; Lane 1, go 2nd 50 swim free br 3 (@ same interval)
2 x 100 swim back/breast by 50's @ 1:40 desc 1-2

6 x 50 swim breast @ :50, 2nd 25 is FAST
2 x 200 kick @ 3:20- as above, focus on UDK's
2 x 100 swim back/breast by 50's @ 1:30, desc 1-2 to what you can

6 x 50 swim/kick breast @ :50, desc 1-2's
2 x 200 kick @ 3:40 as above, desc 1-2 to something juicy
2 x 100 swim back/breast by 50's @ 1:20, desc 1-2 if you can (Lane 1, go last 25 swim free, @ same interval)
1:00 rest, check HR

TEST SET-
8 x 50 kick FAST with boards @ 1:10
Make sure I get your average time and fastest time after #8.

With shnorkels, finish up with...
3 x 75 swim free @ 1:00 (or @ 1:10 or 1:15)
3 x 25 swim FAST free @ :25, except #3 is @ :15*
*In 2nd round, the 2nd 25 is @ :15 (the others @ :25)
In 3rd round, the 1st 25 is @ :15 (the others @ :25)
In 4th round, back to the 3rd 25 @ :15, others @ :25
Repeat until 10 a.m.

100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited for the mile next weekend. Have a great day!