1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ :10 rest, 50 ra2 la2 free drill, 100 drill/kick by 25's in primary stroke NO FREE
8 x 25 @ :40 in 4th best stroke, odds drill evens swim build to FAST
7 x 100 @ 1:50 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick @ 2:00; desc 1-3
swim/kick's are desc 1-2
1:00 rest, check HR
16 x 75 swim @ 1:45, 1 easy 1 FAST in primary stroke (from a dive), get time & keep track of average (last 6 can be free)
1:00 rest
If there is time, until 6 p.m.,
4 x "out & backs" kick with boards @ :40 (to halfway)
1 x 100 kick FAST for time @ back @ 2:00
4 x "out & backs" swim/kick in primary stroke (to 15 yard marker) @ :50
1 x BROKEN 100 kick with boards- :10 rest at the 50, in primary stroke, @ 2:30
No rest between sets
100 easy drill before you get out. Do an excellent job with your HW today and thank your parents for getting you to workout this afternoon. Have a great day!
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