1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 50 catchup free drill @ 1:00
4 x 25 choice drill in primary stroke, NO FREE @ :35
1 x 150 swim/kick by 25's in primary stroke (same stroke as 25's above), desc the 50's 1-3 to what you can
:30 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim neg split free br 3
100 swim IM (last 25 is free kick on back)
50 choice kick with boards in primary stroke, FAST
Even 300's faster than the odd 300's
Check HR when you finish
6 sets of:
4 x "out & backs"kick with boards @ :40- forward somersault at midpool, change kick
1 x 50 swim FAST @ 1:00, your choice, but different stroke from round to round
No rest between sets, check HR after 50 swim.
With fins, finish up with:
24 x 25 @ :40- the usual, change strokes after each set of 4 x 25
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
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