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 @ :35
odds are sit & spin drill, evens are kick build, UDK past the flags
6 sets of:
1 x 25 drill choice backstroke @ :35
1 x 75 swim backstroke, desc the 3 x 25's 1-3 to something smoking fast @ 1:15
No rest between sets; check HR after 6th set
1 x 200 kick on back @ 3:40- choice/primary stroke kick by 25's (UDK past the flags)
8 x 100 kick @ 1:40-
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) @ 1:30/1:40/1:50
1 x 50 swim faster than pace @ 1:00
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. See you tomorrow morning!
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