Tuesday, January 17, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest

With fins:
4 x 75 @ 1:20- 50 choice backstroke drill, 25 kick free on back with arms streamlined towards the ceiling
8 x 25 as follows:
odds- sit & spin backstroke drill @ :35
evens- free kick on back- halfway UDK, @ :20
4 x 100 @ 1:45-
25 6ks back drill, 50 swim backstroke smooth/FAST by 25's, 25 LUNGBUSTER
1:00 rest, check HR & take off fins

4 x 50 drill choice backstroke @ 1:00
3 x 75 swim backstroke desc 1-3 @ 1:10
4 x 25 sit & spin backstroke drill @ :35
3 x 75 swim 50 back, 25 breast @ 1:10
4 x 25 choice backstroke drill  @ :35
3 x 150 swim backstroke desc 1-3 @ 2:30- #3 should be juicy
1:00 rest

LONG SWIM-
6 times through (desc 1-2's):
150 kick (50 fly, 50 breast, 50 free- odd rounds on back, even rounds with boards)
100 swim IM
Check HR after 6th time through

Until 7:15 a.m., finish up with...
4 x 25 kick on back @ :40- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :40 with boards
4 x 25 kick with boards @ :25- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:30
No rest between sets, check HR at 7:15 a.m.

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!