1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 50 @ 1:00- catchup free drill, kick on back with arms towards ceiling by 25's
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
4 x 50 swim/kick by 25's @ :55, can be free, but at least two must be primary stroke
4 x 50 swim/kick by 25's @ :45, can be free, but at least one must be primary stroke
1:00 rest, check HR
4 sets of, with boards (where noted):
3 x 50 kick on back @ :55 (go kick/swim by 25's for Lane 1), focus on UDK's
:15 extra rest
1 x 75 kick FAST with boards @ 1:30
50 easy drill @ 1:15
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every set to check HR
With shnorkel, finish up with...
18 x 50 swim free- 2 @ :55, 1 @ :40
Check HR after #18
100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!
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