1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00 choice drill freestyle
1 x 200 drill/swim by 25's - 100 free, 100 NO FREE
:30 rest, check HR
4 sets of:
4 x "out & backs with boards @ :40- free kick to halfway, forward ss, then dolphin kick back to the wall (breast kick back to the wall on even sets)
:20 extra rest...
1 x 100 kick FAST for time with boards- keep track of times, all @ 2:30
After 4th set...
3 x 300 swim free with shnorkel, desc 1-3 @ :20 rest to something juicy.
Check HR after #3.
Finish up with...
3 x 400 as follows:
odd 400's are PARTNER KICK- each 50 is free/primary stroke (NO
FREE) by 25's with boards; your partner does vertical dolphin kick while
you kick, get time for total 400
#2- 4 x 100 on the fastest interval you can do: 25 swim fly, 50 swim free br 3, 25 kick choice on back
1:00 rest, check HR
TEST SET- 400 kick FAST FOR TIME
100 easy drill before you get out. Do some reading tonight, make sure you're ready for the training this week. Have a great day!
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