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:
9 x 50 swim free, go 2 @ :50, 1 @ :40
4 x "out & backs" kick on stomach (no boards)- go free kick, forward SS, breast kick, all @ :45
2 x 150 swim free descend 1-2 to something juicy @ 2:30
Check HR after each set.
6 x 200 @ 4:00 kick as follows (UDK to halfway; 2nd 100 is always FAST):
odd- 100 kick free on back (UDK!), 50 kick breast with boards, 50 dolphin kick with boards
evens- 100 kick free on back (UDK!), 2 x 25 primary kick FAST with boards @ :10 rest, 50 primary kick FAST with boards
After #6, go 1 x 150 easy skull/drill by 25's
1:00 rest, check HR
1 x 100 kick all out FAST for time- your choice, on back or with boards.
100 easy drill before you get out. Do an excellent job in school today and get excited for the distance meet. Have a great day!
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