1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill by 50's
1:00 rest
With fins,
8 x 25 breast pull with free kick @ :35
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2's- with flip turns!
Take fins off, get right into...
1 x 300- 50 2 kicks 1 pull breast drill, 25 swim breast (build), 25 choice easy skulling
1:00 rest, check HR
9 x 50 as follows:
1-2, swim back/breast desc 1-2
#3- swim/kick breast by 25's
1st 3 @ :55, 2nd 3 @ :50, last 3 @ :45
:30 rest, check HR...
6 x 100 swim
#1- 25 fly, 75 free br 3/5/3
#2- 25 free, 25 back, 50 free br 3/5
#3- 50 swim free br 3/5, 25 swim breast, 25 swim free br 3
Go 3 @ 1:30, 3 @ 1:20 (Lane 1 go 3 @ 1:40, 3 @ 1:30)
:30 rest, check HR
100 swim FAST IM from a dive
3 sets of:
8 x 50 as follows-
1-6 kick on back (odds fly/free, evens breast/free by 25's)
#7- swim fly/back
#8- swim breast/free
8 @ :50 (:55) kick is on back
8 @ :50 (:55) kick is with boards
8 @ :45 (:50) kick is on back
:30 rest, check HR
2 x 200 swim IM (last 50 kick free with boards) desc 1-2, #2 is from a dive
8 x 150 @ :15 rest with shnorkels:
odds- kick IM order (by 50's) with boards, neg split each 50
evens- swim free desc the 50's 1-3
:30 rest, check HR
3 x 300 swim IM (75 of each stroke, last 75 kick free- 25 on back, 50 with boards) desc 1-3; #3 is from a dive
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
MYSTERY SET
100 easy drill before you get out. Enjoy the extra time off this weekend, happy holidays to you & your family. See you on Monday!
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