Thursday, November 10, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/skulling by 25's
1:00 rest

With shnorkels:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick free on stomach, NO BOARDS- each 25 is 1/2 ra out front, 1/2 la out front, @ 1:10
4 x 75 @ 1:30- 25 catchup free with overkick, 50 choice drill in primary stroke
4 x 75 @ 1:30- 50 kick with boards FAST, 25 swim in primary stroke (evens are 25 swim, 50 kick)
:30 rest, take off shnorkel & check HR

20 x 50 in 5 sets of 4 as follows:
1&2- swim/kick by 25's in IM order @ :50
3&4- all kick free @ :50 with boards (3rd set is on back)
1:00 rest after #16, check HR


Backstroke-
9 x 250 swim backstroke @ 3:30- 100 cruise, desc last 3 x 50's to what you can, except every 3rd 250, go the last 3 x 50's @ :10 rest

Distance free:
3 sets of:
1 x 350 swim free br 3- 200 cruise, desc last 3 x 50, @ 4:30
4 x 100 swim at mile pace @ 1:20
1 x 750 swim free br 3- get time, desc 1-3 (target half of your 1650 goal time in 3rd set)

IM/Breast/Fly-
4 sets of:
4 x 75 "slide" IM @ 1:15 (25 fly/50 back; 25 back/50 breast; 25 breast/50 free; 25 free/50 fly)
4 x 25 kick FAST @ :40
:20 extra rest...
1 x BROKEN 200 IM swim, :10 rest at each 50
1:00 rest between sets.

Until 7:15 a.m., finish up with...
50's kick on back- 3 @ :50 (neg split), 1 @ :40- focus on UDK's.

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