1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00
4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.
With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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