1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 x 75 @ 1:20- 25 choice free drill, 50 breast pull with free kick
3 x 75 @ 1:20- 25 kick on back, 50 choice fly drill
4 x 100 swim/kick on back by 50's @ 1:45, the swim is fly/breast by 25's, the kick is choice (focus on UDK)
1 x 400- 75 kick/drill/kick by 25's, then last 25 of each 100 is swim build to FAST, from a dive
1:00 rest, check HR
With buoys where noted:
3 sets of:
4 x 50 pull free with buoys br 3/7
4 x 50 swim/kick in primary stroke by 25's
1 x 250 swim free with shnorkel, get time, descend 1-3
50's in 1st set @ :55; in 2nd set @ :50; in 3rd set @ :45
1:00 rest between sets.
With boards, until 8:30 a.m.,
6 x 25 kick as follows:
odds- FAST choice @ :20
evens- 1/2 FAST dolphin kick, 1/2 easy choice @ :40
1 x 50 kick FAST for time @ 1:00 on back- ADD 1 x 50 IN EACH ROUND (focus on UDK's)
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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