Tuesday, December 13, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

GREAT JOB AT SPORT FAIR, CONGRATS ON ALL THE BIG SWIMS!

3 x 200 @ :10 rest- 50 ra2 la2 free drill, 100 drill/swim by 25's in 4th best stroke, 50 easy skulling
Everybody together, 2 sets of:
2 x 75 @ 1:25- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:30, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR

LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR

Until 7:15, finish up with... 
100 choice @ 1:30
100* kick @ 1:30 with boards (even 100's through the set can be on your back)
*2nd time through, go 2 x 100 kick @ 1:30; 3rd time through go 3 x 100 kick @ 1:30, etc... If you miss a 100 kick, on the next round go 75 kick/25 swim.

100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!