1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, drill by 25's
1:00 rest
2 sets of:
4 x 25 @ :35- ra2 la2 free drill (fist free drill br 3 in 2nd set)
2 x 125 @ 2:10- 50 swim/kick free by 25's, 75 drill/swim/drill by 25's in primary stroke NO FREE
9 x 50 @ :50 free (1st set) or primary stroke NO FREE (2nd set) as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick on back, UDK past flags
Check HR after #9, then...
After 2nd set...
3 x 300 kick @ :20 rest (250's for Lane 1), 75 IM kick, focus on UDK past flags, then last 25 of each 100 is from a dive FAST kick in primary stroke
1:00 rest, check HR
With fins, 4 sets of:
4 x 25 @ :35- odds are 1/2 FAST, 1/2 drill; evens are swim build to FAST
3 x 150 swim desc 1-3 to all out FAST @ 2:40- same stroke as 25's
odd sets are free, even sets are primary stroke NO FREE
Take fins off after 4th set.
Until 8:30 a.m., finish up with...
With shnorkels...
50's swim freestyle as follows:
3 @ :50, 1 @ :40
3 @ :50, 1 kick with boards AND shnorkels FAST @ 1:00
No rest between sets.
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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