1 x 600- 300swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
9 x 100 @ 1:50 in sets of 4 as follows:
#1- kick on back (free in 1st round; IM in 2nd set; primary stroke in 3rd set), good UDK's
#2- IM drill
#3- swim IM, get time & desc 1-3
1:00 rest, check HR
3 sets of:
4 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.
1 x 600 swim free desc the 200's 1-3 to something juicy; use shnorkels for 1st & 3rd 200
1:00 rest, check HR
Until 6:00 p.m., finish up with...
4 x 1/2 pool sprints- all KICK WITH BOARDS @ :30- choice kick, but all the same kick by round
1 x 50 kick on back FAST for time @ 1:00- should be the same kick as the 1/2 pool sprints
Change up the kick from round to round.
100 easy drill before you get out. Do an excellent job in school today,
remind your parents that the holiday schedule begins on Thursday. Have a
great day!
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