Tuesday, October 4, 2016

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

With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :45
#3- all dolphin kick @ :35
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR

20 x 75 as follows
1- 25 swim fly, 50 kick FAST on back @ 1:15
2- 25 kick breast on back, 50 breast kick with boards, @ 1:20
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
4- 25 kick FAST with boards, 50 kick FAST on back, all @ 1:15
No rest between sets of 4, check HR after #20

LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace

Until 7:15 a.m., finish up with...
1 x 100 swim/kick in primary stroke @ 1:35
1 x 100 swim IM- last 25 kick free on back, @ 1:25
1 x 100 swim free br 3/5 by 50's @ 1:15


100 easy drill before you get out. Do an excellent job in school today- and with drylands, and get excited to race this weekend. Have a great day!