1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 75 @ 1:20- 50 drill catchup free/NO FREE, 25 skulling (bend elbows, feel water on hands & forearms)
4 x 125 @ 2:10- 50 free (swim/fist drill by 25's), 25 kick free (UDK to 1/2 way), 50 drill in 4th best stroke, NO FREE
12 x 50 @ :55 in sets of 4:
1-2, swim/kick free desc 1-2
3-4, swim/kick in 4th best stroke NO FREE
1:00 rest, check HR
With fins-
24 x 25 (odd sets of 4 are fly, even sets of 4 are choice)
1-2, 15/10, be deliberate with the drill on the last 10 yards @ :40
#3- all swim build to FAST @ :40
#4- all kick on back (UDK to halfway) @ :20
Check HR & take off fins after #24, go 100 easy drill
LONG SWIM
4 times through:
150 swim free, descend the 3 x 50 to something strong (+85%)
100 fly- drill/swim by 25's, build the swim to juicy
75 swim backstroke ("sit & spin" style tempo), 50 swim breaststroke (BIG kick), 25 kick free on back
Check HR after 4th time through
Until 7:15 a.m., finish up with:
4 x 50 kick with boards, "out & back" style with backwards ss at midpool; "out" is always breast kick, "back" is always dolphin kick
1 x 100 swim free br 3/5 by 50's @ 1:10
1 x 100 kick FAST for time on back @ 1:40
No rest between sets.
100 easy drill before you get out. Do some reading today, offer to help your parents around the house. Friday Morning here at 5:15 a.m., then Saturday Morning here at 6:30 a.m. Have a great day!
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