1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55 (last 6 @ :50), 2 swim free, 2 kick FAST on stomach
100 easy drill before you get out. Do an excellent job in school today, get excited for the weekend workouts. Have a great day!
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