1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3, get ready for the LONG SWIM...
LONG SWIM-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ 1:00, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
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