1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
NO WORKOUT TOMORROW MORNING FOR ANYBODY- not at Ida Lee, not at Claude Moore.
4 x 50 catchup free drill @ 1:00
2 x 200 @ :10 rest- 100 drill/swim by 25's free, 100 drill/swim by 25's NO FREE
6 x 75 @ 1:25- 25 fly pull with free kick, 50 kick neg split on your back
12 x 25 @ :35 as follows:
1-2, kick FAST with boards, #1 choice, #2 is breaststroke
3- choice fly drill
4- swim fly build to FAST
:30 rest after #12 to check HR, then...
9 x 100 @ 1:40 in sets of 3 as follows:
1-2, swim 25 fly, 75 free br 3/5/3 by 25's
#3- all kick FAST with boards, 25 dolphin kick., 75 choice kick
Check HR after #12, then 1:00 rest
4 sets of:
3 x 75 swim free (or back) @ 1:15- focus on UDK's
1 x 125 swim IM (last 25 is kick free on back) @ 2:15
6 x 50 swim free with shnorkels @ :55
1 x 200 swim backstroke (UDK!) @ 3:30- get time, desc 1-2 & 3-4
1:00 rest between sets, check HR.
Finish up with 25's kick with boards:
odds- @ :40
evens @ :25
One stroke only for rounds of 4 x 25, then change strokes.
Do an excellent job with your HW tonight, make sure you thank your parents for getting you to workout. Remember, NO WORKOUT tomorrow morning (not anywhere). Have a great day!
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