Tuesday, October 11, 2016

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

3 x 150 @ :10 rest as follows:
75 free drill (50 ra2 la2, last 25 is your choice free drill)
50 choice drill in primary stroke, NO FREE
25 kick on back build to FAST
1:00 rest after #3, check HR

4 sets of:
4 x "out & backs" kick with boards @ :45, free/breast (forward flip) in odd rounds; dolph/free (backwards flip) in even rounds
1 x 25 kick all out FAST free w/boards @ :20
2 x 75 kick on back (UDK!) desc 1-2 to FAST @ 1:30
BROKEN 75 kick: 3 x 25 kick all out FAST in primary stroke @ :10 rest- all @ 2:30
1 x 200 kick- 100 IM with boards, 100 choice on back (UDK!)- all FAST
1 x 200 IM- 50 back/breast/free, last 50 kick on back- should be FAST, get time
1:00 rest between sets, check HR

3 sets of:
9 x 50 swim free with shnorkel- 2 @ :45 neg split, 1 @ :35 (Lane 1, go @ :50 & :40)
1 x 250 swim free for time, br 3 & focus on UDK, get time- all @ 4:00
1 x 300 @ 5:00- 25 choice skulling, 25 kick on back (build) choice, 25 kick FAST free on stomach (from a DIVE!)
9 x 50 swim free br 3 (NO SHNORKEL!)- as above, except on #'s 1 & 2, you go swim free/primary stroke by 25's (1&2 in each round of 3 x 50's)
1 x 250 swim free for time with shnorkel- how close can you get to your first 250?
1:00 rest between sets, check HR.


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