1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:25-
odds- 25 catchup free drill, 50 choice kick on back (UDK past flags)
evens- 25 kick free head out (build), 50 drill, NO FREE
4 x 100- 50 swim free br 3/5 by 25's, 50 drill/swim by 25's in primary stroke NO FREE
8 x 50 kick @ :55, #'s 3, 5 & 7 are with boards choice/breaststroke by 25's; others on back, UDK past flags
1 x 400- 75 drill/drill/kick (build kick to FAST), last 25 is swim from a dive build to FAST; odd 100's are free, even 100's are NO FREE
1:00 rest, check HR
With fins:
12 x 75 swim @ 1:40, desc 1-3's
1-3 free br 3
4-6 primary stroke NO FREE
7-9 choice stroke
10-12, all kick on back
1:00 rest, check HR then take off fins
With shnorkels,
1 x 450 swim free, desc the 150's 1-3 to something juicy
Check HR
Until 8:30 a.m., finish up with...
2 x 75 kick on back desc 1-2 @ 1:30, focus on 4 UDK's off each wall
1* x 50 kick FAST choice with boards @ 1:00
*add 1 x 50 in each round up to 4 x 50 kick FAST with boards, then back down to 3, then 2, then 1.
No extra rest between sets, check HR at 8:30 a.m.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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