1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to something juicy, @ 3:00
1:00 rest after 3rd set, check HR
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- except middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to something juicy, @ 3:00
1:00 rest after 3rd set, check HR
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- except middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
3 sets of:
2 x 75 @ 1:20, 50 kick on back, 25 swim free desc 1-2
2 x 50 kick with boards @ :10 rest, get time
:30 rest between sets, check HR
If there is time, work on starts.
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
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