1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 drill @ 1:00- free/primary stroke by 25's
2 x 200 @ :10 rest- 50 kick choice on back (UDK!), 100 drill/swim by 25's in primary stroke /NO FREE (build the swim), 50 easy choice skulling
1:00 rest, check HR
3 sets of:
4 x 100- odds are free swim (3rd 25 kick on back) @ 1:30, evens
are swim/kick by 50's (UDK) in primary stroke, get time & desc 1-2 @ 1:45
1 x 200 kick- 100 on back (UDK to halfway!), 100 with boards (free/primary by 50's)- should be FAST
:30 rest, check HR
BROKEN 100 KICK with boards @ :10 rest (1st set is 50/2 x 25; 2nd set is 25/50/25; 3rd set is 2 x 25/50); choice kick- but the same kick for all three rounds
1:00 rest between sets, check HR
After 3rd set...
1 x 900- swim free with shnorkel- descend the 300's 1-3 @ :10 rest, middle 300 NO SHNORKEL
1:00 rest
Until 8:30 a.m.,
1 x 50 drill in primary stroke @ 1:00
1* x 50 swim at 200 Goal Pace in primary stroke @ 1:00
*add 1 x 50 Goal Pace in each round, trying to hold your 200 Goal Pace
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're prepared for the week ahead at school. Have a great day!
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