1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/swim by 25's
1:00 rest
All @ :10 rest...
1 x 150- 50 catchup free drill, 25 breast kick on back
2 x 100- 25 fist free drill, 75 drill/swim/drill by 25's in primary stroke
3 x 50- swim/kick on back by 25's, all in primary stroke, desc 1-3
2 x 100- drill/swim by 25's in 4th best stroke, NO FREE
1 x 150- kick/swim by 25's in 4th best stroke NO FREE, go 25's swim from a dive and build to FAST
Check HR, then get shnorkels...
2 sets of, all with shnorkels:
6 x 50 swim free, go 2 @ :55, 1 @ :45
4 x "out & backs" kick on stomach (no boards)- free kick out, forward somersault, breast kick back to the wall, all @ :45 (only go to halfway, then flip & go back to the wall)
6 x 50 swim free, 2 @ :50, 1 @ :40
2 x 150 swim free descend 1-2 to something juicy @ 2:40
Check HR after each set.
Until 6 p.m., finish up with...Focus on UDK's:
6* x 25 kick on back (middle 2 x 25's with boards) - odds @ :40, evens @ :25 (odds are 1/2 FAST 1/2 easy, evens are all FAST)
1 x 100 kick FAST IM order by 25's @ 2:00
*1st round of 25's are dolphin kick; 2nd- breast kick; 3rd- free kick
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!
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