1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
3 x 50 @ 1:00- 25 swim free, 25 fist free drill (last 3 sets, go drill/swim in primary stroke)
2 x 75@ 1:20- 25 swim, 50 kick neg split on back (UDK!); 1st set go free, last 3 go primary stroke
1 x 50 kick FAST @ :50 (2nd set @ :45, 3rd set @ :40, last set @ :35!*@!)
No rest between sets, check HR after 4th set.
With fins, 6 sets of:
3 x 50 swim desc 1-3 @ 1:00, #3 should be all out FAST
1 x 50 drill immediately after 3rd 50 above...
1 x 100 swim in same stroke as 50's above- how close can you come to your 3rd 50, times 2?
:30 rest between sets, check HR
Until 7:30 p.m., with shnorkels, finish up with...
50's @ :50 as follows:
3 swim 1 kick
2 swim 2 kick
1 swim 3 kick
Lane 1 can go @ :55; all 50's kick are with the shnorkel
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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