1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice kick on back (UDK!)
3 x 200 @ :20 rest- first 150 is drill/swim by 25's (build the swim), last 50 is always FAST kick with boards- all in primary stroke
Everybody together, 3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55 (@ :50 in last set)
1 x 100 kick FAST for time on back @ 2:00
Check HR after 3rd set, then continue right into...
1 x 900 swim free with shnorkels- 200 cruise free, 100 swim FAST free- all with shnorkels
1:00 rest, check HR again
Until 8:30....
4 x 25 @ :35- odds are choice drill
3 x 75 swim descend 1-3 to all out smoking FAST @ 2:00
1 x BROKEN 75 swim in primary stroke as follows:
Odd sets, 3 x 25 swim FAST @ :10 rest
even sets, 50/25 swim, :10 rest at the 50- all FAST
Go two sets in primary stroke, then two sets freestyle, keep repeating that
No rest between sets, finish the broken swim & get back to the 25's in the next set.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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