Tuesday, January 3, 2017

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

All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...
4 x 75@ 1:20- 25 fly pull with free kick,- 50 drill/swim by 25's in primary stroke
4 x 75 @ 1:15- 25 1/2 ra 1/2 la fly drill, 50 swim (neg split) in primary stroke
4 x 75 @ 1:10- 25 swim fly, 50 choice kick on back- you'll have to hustle here to make this interval
1:00 rest, check HR

LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
  150 IM- as above
  300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
  150 IM kick with boards- same order as previous IM's (25/50/50/25)
  :10 rest- get shnorkel
  300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again

3 x 50 swim free br 3/7 by 25's @ :50
3 x 50 swim in primary stroke @ :50, target 200 GP (if not able to go GP, go neg split)
  3 x 50 swim free br 3/7 by 25's @ :45
  4 x 50 swim in primary stroke at 200 GP @ :55
3 x 50 swim free br 3/7 by 25's @ :40
5 x 50 swim in primary stroke at 200 GP @ 1:00
Check HR, then go 100 easy choice
3 x 50 swim free br 3/7 by 25's @ :45
5 x 50 swim at 200 GP @ :55
  3 x 50 swim free br 3/7 by 25's @ 50
  4 x 50 swim at 200 GP @ :50
3 x 50 swim free br 3/7 by 25's @ :55
3 x 50 swim at 200 GP @ :45
1:00 rest, check HR

Until 7:15 a.m., work on starts. Do an excellent job in school today, get excited to race this weekend. Have a great day!