1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 x 150 @ :10 rest- 75 drill/swim/drill in primary stroke, 50 choice kick neg split (UDK), 25 skulling
Everybody together:
4 x 25 breast pull with free kick drill @ :35
4 x 25 @ :35 sit & spin back drill
4 x 25 fly pull with free kick drill @ :35
12 x 75 in sets of 3 as follows:
1-2, swim IM order by 25/50 @ 1:10 (Lane 1 @ 1:25, Lanes 2-3 @ 1:15 or 1:20)
#3- all kick FAST with boards, free/primary/free by 25's @ 1:20 (Lane 1 @ 1:40, Lanes 2-3 @ 1:30)
1st set- 25 fly, 50 back
2nd set- 25 back, 50 breast
3rd set- 25 breast, 50 free
4th set- 25 free, 50 fly
:30 rest after 4th set of 3, then...
1 x 600 kick- (Lane 1 go 1 x 450) 100 neg split on back (focus on UDK), then 50 kick FAST primary stroke with boards
1:00 rest, check HR
All one set, until 6:00 p.m.:
2 x 100 swim free br 3/5 by 25's @ 1:15
1 x 125 swim free br 3, except last 25 swim br 7 @ 1:20
2 x 100 swim free/NO FREE by 50's @ 1:20
1 x 125 swim all free br 3 @ 1:15
:15 extra rest
1 x 200 swim free* br 3 @ 2:10
*Every third round is swim IM or in primary stroke for time @ 1:00 rest
Lanes 2-3 and Lane 1: we'll adjust the intervals as needed for this set.
100 easy drill before you get out. Do your HW tonight, don't count on the snow to wipe out tomorrow at school. Have a great day!
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