Thursday, October 20, 2016

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back (UDK!)
1:00 rest

All @ :10 rest...
1 x 150- 50 catchup free drill, 25 breast kick on bacbk
2 x 100- 25 kick on back build to FAST, 75 drill/swim/drill in primary stroke
3 x 50- swim/kick on back in primary stroke, desc 1-3
2 x 100- drill/kick by 25's in 4th best stroke, NO FREE
1 x 150- kick/swim in 4th best stroke- build the swim to FAST
1:00 rest, check HR

With shnorkel, 2 sets of:
9 x 50 swim free- 2 @ :45 (long stroke, neg split), 1 @ :35 (Lane 1 go 2 @ :50, 1 @ :40)
4 x "out & backs" kick @ :45- free kick, forward ss, breast kick- all on stomach, all FAST, all with shnorkel
1 x 150 swim free @ 1:50 (Lane 1 go 125's)- get time
1 x 100 kick choice FAST with boards (and shnorkel) @ 1:50
1 x 150 swim free @ 1:50- FAST
No rest between sets, check HR after each set.

Until 7:15 a.m.,
4 x 25 choice drill in primary stroke @ :35
4 x 50 swim at 200 GP in primary stroke @ 1:10


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!