Tuesday, January 24, 2017

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

6 x 100 @ 1:40-
odds are 50 catchup free drill, 50 kick on back (UDK!)
evens are 50 choice drill in primary stroke, 50 kick with boards (primary kick)
1 x 200 skull/kick (build) by 25's, 4 UDK's off each wall
:30 rest, check HR & get ready...
36 x 25 @ :25
1-3, drill
4-6, swim (build)
7-9, kick FAST
10-12, swim at race pace
Go 12 free, 12 primary stroke, 12 in 4th best stroke
1:00 rest, check HR

LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR

Until 7:15 a.m., finish up with...
50's @ :50 as follows-
1-4, kick/#5 swim in primary stroke at 200 Goal Pace
1-3, kick/4&5 at GP
1-2, kick/3-5 at GP
1- kick/2-5 swim at 200 Goal Pace
100 easy drill after each round.

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