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
6 x 25 @ :35 in primary stroke, odds drill; evens swim build to FAST
7 x 100 @ 1:40 as follows:
swim/kick by 50's, except #'s 3, 5 & 7 are all kick, desc 1-3
(swim/kick's are desc 1-2)
1:00 rest, check HR
18 x 75 swim @ 1:40, 1 easy 1 FAST (from a dive), get time & keep track of average (6 primary stroke, 6 free, 6 IM)
1:00 rest
LONG SWIM-
Until 7:15 a.m.,
100 swim/kick by 50's in 4th best stroke (kick on back- UDK)
100 swim/kick by 50's in 4th best stroke- FASTER (kick with boards)
100 swim IM- last 25 kick on back (kick on back- UDK)- at least 90% effort here
100 easy drill before you get out. Do an excellent job at school today and thank your parents for getting you to workout this morning.
Have a great day!
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