1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/skulling/drill by 25's
1:00 rest
With fins,
12 x 25- 2 breast pull with free kick @ :35, 1 FAST kick on back (UDK to 12.5) @ :20
9 x 75 @ 1:20, 50 2 dolphin kicks 1 pull breast (flip turns), 25 kick on back w/arms toward ceiling, desc 1-3 to something juicy
1:00 rest, take off fins & check HR
15 x 50 in sets of 3:
1- swim breast neg split
2- swim/kick on back, all breast
3- all kick with boards, breast/free by 25's
1-3 @ :55; 4-12 @ :50; last 3 @ :45
1:00 rest, check HR
4 sets of:
4 x 25 kick with boards @ :25 (all @ 3:00)- odds are 1/2 dolph kick, forward ss, 1/2 breast kick; evens straight free kick
1 x 100 kick FAST for time on back (UDK) @ 2:00
4 x 25 kick @ :25 (all @ 3:00) on back, UDK past flags; odds breast, evens choice
3 x 50 kick FAST for time with boards @ :10 rest, all @ 3:30
No additional rest between sets; check HR after 3 x 50's
LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through
If there is time, work on turns
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
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