Monday, November 14, 2016

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

With fins, 4 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40- all the same stroke
Get time on #3, then immediately go 1 x 50 drill
1 x 150 swim all out FAST (same stroke as 75's)- goal is to be your 75 time x 2, plus :02
Get HR, :30 rest between sets.
1st set, 2nd & 3rd sets in primary stroke, 4th set choice

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 @ 1:00
1 x BROKEN 75 KICK with boards- 25/50 @ :10 rest, all @ 2:00
1:00 rest after every 3rd set to check HR

100 easy drill before you get out. Do an excellent job in school today & get excited to race next weekend. Have a great day!