1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
2 x 150 @ 3:00- 50 2 kicks 1 pull breaststroke drill, 25 free kick on back (UDK) build to FAST- 2x
6 x 25 breast pull with free kick @ :40- head stays down until hands are outside your shoulders
9 x 50 swim breast/free by 25's as follows:
1-3 @ 1:00 desc 1-3
4-6 @ :50- make the interval
7-9 @ 1:05, last one should be juicy!
1:00 rest, check HR
8 x 100 kick @ 1:50 as follows:
odds- 25 sit & spin backstroke drill, then 75 choice kick on back (UDK's!)- one kick for the 75
evens- kick IM (by 25's) with boards
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 swim/kick choice by 25's- find a way to make the interval
1:00 rest between sets, check HR
With fins until 6:00 p.m.,
3 x 50 swim descend 1-3 to all out FAST @ 1:00- get time, all the same stroke
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim- all FAST, how close can you come to your time on the 3rd 50 above?
Change strokes after each round of 4 x 50.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the mile this Sunday. Have a great day!
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