1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
4 x 75 @ 1:25- 50 2 kicks 1 pull breaststroke drill, 25 kick free on back with arms pointed up towards the ceiling (streamlined!)
2 sets of:
6 x 25 @ :35- breast pull with free kick
4 x 100 kick @ 1:50- 50 choice on back (UDK!), 50 4th best stroke with boards- neg split each 50
1:00 rest after 2nd set, then continue right into...
18 x 50 (in 3 sets of 6) as follows:
1-2, swim free br 3/5 by 25's @ :45*
3-4, swim breast/free by 25's @ :50*
5-6, swim/kick on back by 25's in primary stroke NO FREE @ :55*, descend 1-2 to what you can.
*last round of 6 x 50 go 1&2 @ :40, 3&4 @ :45, and 5&6 @ :50
1:00 rest, check HR
With fins:
24 x 50 @ 1:00 as follows-
1-3, swim descend to all out FAST- get time on #3
#4- 25 dolphin kick LUNGBUSTER (underwater dolphin kick across the pool, no swimming), then 25 swim FAST (same stroke as what you did on the 1st 3 x 50)- how close can you get on #4 to the time you went on #3?
After #24, if there is time...
400swim/kick by 50's- all with shnorkel (kick on stomach & keep shnorkel on for the kick)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our next meet.
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