Tuesday, February 21, 2017- AM @ Claude Moore

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest

4 x 25 ra2 la2 free drill @ :35
1 x 200- 25 kick on back (UDK),  25 choice drill in primary stroke @ 3:15
4 x 75 @ 1:20- 25 fly pull with free kick, 50 2 kicks 1 pull breast drill
6 x 25 @ :35- sit & spin back drill
:30 rest, check HR
16 x 50 in sets of 4, focus on explosive UDK's throughout:
1-2, swim IM order by 25's (fly/back, back/breast)
3-4, swim/kick free by 25's
odd rounds @ :45
2nd set of 4 @ :40
4th set of 4 @ :35
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 (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace

250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)

350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR

Until 7:15 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20 (UDK)
1 x 100 kick FAST for time @ 1:30 with boards (2 x 50 @ :10 rest in even rounds @ 2:30)
1:00 rest after every 3rd set

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!