1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins,
6 x 75 @ 120- 50 2 dolphin kicks 1 pull breast drill, 25 kick on back with arms toward ceiling
3 x 50 @ 1:00 breast pull with free kick- get flat at the end of each stroke, keep hands & elbows in front of your body
8 x 25 @ :35 (odds) & :15 (evens)- odds are choice drill, evens are choice kick, UDK to halfway, then hustle to make the interval!
:30 rest, check HR & take off fins; then...
1 x 400- all breaststroke: 75 drill/swim/drill by 25's- then last 25 is swim breast build FROM A DIVE
1:00 rest, check HR again
Descend the 300's:
1 x 300 swim free with shnorkel, get time, @ 5:00
6 x 25 kick FAST with boards @ :40- odds are choice, evens are breaststroke
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel, faster than #1, @ 5:00
6 x 25 kick FAST with boards @ :35- odds are choice, evens are dolphin kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel @ 5:00, faster than #2
6 x 25 kick FAST - with boards @ :30, odds are dolphin kick, evens are breaststroke kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel- faster than #3 @ 5:00
6 x 25 kick FAST with boards @ :25- odds are free, evens are choice NO FREE
1 x 100 kick FAST for time on back @ 1:30
1 x 300 swim free FAST for time with shnorkel- fastest of the day!
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. Get excited for training outside this week. Have a great day!
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