Tuesday, November 15, 2016

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

2 x 200 @ :15 rest- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
6 x 100 @ 1:45-
odds- 25 breast pull with free kick, 50 swim (neg split) breaststroke, 25 choice breast drill
evens- kick 50 on back (UDK!), 50 with boards- even 25's are always breaststroke, desc 1-3

2 x 200 @ :10 rest- 50 swim breast, 25 choice breaststroke drill, 50 swim breaststroke (faster), 25 choice breaststroke drill, 50 swim breaststroke (FASTEST of the set)
6 x 100 @ 1:35-
odds- 25 swim breaststroke, 75 swim free br 3/7/3 by 25's
evens- kick choice, but 3rd 25 is breaststroke kick

2 x 200 @ :10 rest- 50 kick as FAST as you can go with boards, 50 drill in 4th best stroke, NO FREE
6 x 100 @ 1:25-
odds- 50 swim free, 50 swim back
evens- 25 sit & spin back drill, 75 swim free br 3/5/7 by 25's
1:00 rest, check HR

LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with baords (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.

Work on starts before you go. Do an excellent job with drylands today- and in school. Have a great day!