1 x 600 swim freestyle- 300 swim freestyle, 300 reverse IM- each 75 is skull/drill/drill by 25's
:30 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill in primary stroke NO FREE
1 x 400- choice kick on back (UDK!), 25 drill 25 swim build FROM A DIVE
1:00 rest, check HR
4 sets of (2 sets free, 2 sets primary stroke):
4 x "out & backs" @ :45 (even sets @ :35)- swim out, forward somersault onto back, back back to the wall
1 x 200 kick on back, desc 1-2 @ 3:30- focus on UDK's
No rest between sets, check HR after 4th set, then get shnorkel...
3 sets of:
6 x 50 swim free with shnorkel @ :45- except #3 & 5 @ :35 (Lane 1 @ :50 & :40)
1 x 300 @ 4:00 swim free, NO SHNORKEL, get time & descend 1-3 to something juicy! Lane 1 go 250
No additional rest between sets, check HR after each 300
With fins, finish up with...
75's swim descend 1-3's @ 1:40 (odd sets free, even sets are primary stroke, NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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