1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 25 @ :35- odds are catch-up free drill, evens are breast pull with free kick
2 sets of:
3 x 75 @ 1:20- 50 breast drill (2 dolph kicks 1 pull) with flip turns, 25 fly kick on side
1 x 125 @ 2:15- 75 swim breast/free/breast by 25's, 50 kick breast/choice by 25's with boards
No rest between sets, check HR after 2nd set.
3 sets of:
1 x 200 swim free br 3, 3rd 50- swim breaststroke @ 3:00 (3:10)
1 x 200 swim free br 3, 3rd 50 is kick breaststroke @ 3:00 (3:10)
1 x 300 swim breaststroke: 100 swim neg split (strong 2nd 50), 3rd 50 is drill, 4th 50 is all out FAST, @ 3:30
1 x 250 swim free br 3 (3rd 50 br 7) @ 3:00 (3:10- Lane 1 go a 200)
8 x 25 kick with boards (middle set on back)
odds- half breast FAST 1/2 choice @ :35
evens choice FAST @ :20
1:00 rest after 1st set, check HR
After 3rd set...
Check HR, then 1 x 100 easy choice drill
TEST SET-
3 x 350 IM @ 5:30, 75 swim of each stroke, then 50 kick free with boards, desc 1-3
If there is time, work on turns from mid-pool.
100 easy drill before you get out. Do an excellent job with your HW this weekend (and with drylands today), get excited for your March meet. Have a great day!
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