1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 6k switch back drill
8 x 25 @ :40
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :40
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:20
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 4:00- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:50-
odds are breast/free by 25's, neg split
evens are choice, except 1st 25 is dolphin kick & 3rd 25 is all out FAST
BROKEN 200 KICK: 4 x 50 kick with boards all out FAST @ :10 rest
1:00 rest, check HR
3 sets of:
6 x 100 swim at pace (freestyle) @ 1:40/1:50/2:00
1 x 300 swim freestyle with shnorkels, descend 1-3
1:00 rest between sets.
100 easy drill before you get out. Enjoy the time off today, be sure to
do some HW, offer to help your parents around the house. Have a great day!
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