1 x 600- 300 swim freestyle, 300 reverse IM- each 100 kick/drill by 50's
1:00 rest
6 x 100 @ 1:50- drill/swim/drill/kick by 25's- last 25 kick should be halfway UDK
1&2- freestyle
3&4- primary stroke NO FREE
5&6- choice, but same stroke for both
8 x 25 kick FAST with boards @ :45- free kick to mid pool, one backwards ss, then breast kick to the end
6 x 75 @ 1:20 "slide IM" swim/kick: 25 kick fly, 50 swim back/breast; 25 swim fly, 25 kick back, 25 swim breast, etc...
8 x "out & backs" @ :45- dolphin kick to mid pool, one forward ss, then free kick back to the wall
6 x 50 kick all out FAST on back @ 1:10- best average possible, keep track of your times- UDK past the flags
1:00 rest, check HR
With shnorkels:
18 x 50 swim free in sets of 6:
1-2 @ :55
#3 @ :45
4-5 @ :50
#6 @ :40
:30 rest after 6 to check HR, then last 12 straight through
With fins, finish up with...
24 x 25 @ :45- "the usual"
100 easy drill before you get out. Make sure you are ready for school after a long break. Have a great day!
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