Tuesday, January 10, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

2 x 200 @ :10 rest-
50 drill (2k 1p), 25 breast kick on back, 50 drill (same), 25 kick on back, 50 drill
- on #2, go the 25's skulling
Check HR, put fins on...

With fins:
8 x 50 @ :50, 25 breast pull with free kick, 25 kick (UDK to halfway)- #'s 3, 5, 7 @ :40
6 x 75 @ 1:25, 2 dolph kick with breast pull, desc 1-2, with flip turns
1:00 rest, check HR & take fins off

3 sets of:
2 x 100 @ 1:30- 50 swim breaststroke, 50 swim/kick in primary stroke
1 x 150 swim IM (no free) @ 2:10
4 x 75 @ 1:15 (1:20 for Lane 1- each round is :05 faster), 25 swim fly, 50 kick on back
1 x 150 swim free br 3 @ 1:40 (@ 1:50 for Lane 1)
1:00 rest after 1st set, check HR; can anybody go right into 3rd set?

LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick with boards- 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

Until 7:15 a.m., work on turns from midpool. Do an excellent job in school today, and with drylands tonight. Have a great day!