1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 25 @ :35- odds are fist free drill, evens are 2 kicks 1 pull breast drill
4 x 175 @ :10 rest, as follows-
50 catchup free drill
25 kick on back build to FAST
100 swim/drill by 25's in 4th best stroke! (all the same stroke on the 100 swim/drill)
1:00 rest, check HR
2 sets of:
4 x 1/2 pool sprints @ :30
3 x 50 kick @ 1:00- odds with boards all out FAST, #2 on back, also FAST
6 x 15 yard sprints @ :35
3 x 100 kick @ 1:50 descend 1-3 to something all out juicy FAST! (With boards in the first set
6 x 25 swim all out FAST @ :45
BROKEN 150- 50 kick FAST, then 2 x 25 kick FAST, then one more 50 kick FAST- all @ :10 rest (so the first person in each lane subtracts :40, 2nd person subtracts :45, etc...)
After each set, check HR then get right into...3
1 x 450 swim free (pull in 2nd set). Descend the 3 x 150 to something juicy!
With fins, finish up with...
4 x 25 @ :40- odds 1/2 swim FAST 1/2 drill, evens all swim build to FAST!
1* x 50 swim all out FAST @ 1:00- always the same stroke as the half pool sprints
* means add 1 x 50 in each round!!! Go up to four rounds, then back down to 1.
100 easy drill before you get out. Do an excellent job in school today and make sure you're ready for the week ahead at school. Have a great day!
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