Thursday, December 1, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
odds- 
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets,  check HR after 2nd set.


9 x 100 swim-
2- IM (last 25 kick on back) @ 1:40
1- swim mile pace @ 1:20
8 x 100-
odds in primary stroke @ 1:45: 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:30
6 x 100 swim free at 500 pace @ 1:40

Until 7:15 a.m.:
4 x 50's kick as follows:
1- @ :50 on back (UDK to halfway)
1- @ :40 with boards
1- @ :50 with boards, easy/FAST
1- @ :40 on back (UDK to halfway

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