1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
1 x 200- choice drill in primary stroke/skulling by 25's
4 x 50 drill (odds) or drill/swim (evens) in primary stroke NO FREE @ 1:00
4 x 200-
odds- 50 swim/25 drill/50 swim/25 drill/50 swim @ 3:15- descend the 50's swim (1 free, 3 is primary stroke, 5 is choice)
evens- #2 kick on back neg split @ 3:45; #4 is kick with boards: 4 x 50 @ :10 rest, desc the 50's 1-4
1:00 rest check HR
2 sets of:
3 x 100 swim free @ 1:20 br 3 (Lane 1 @ 1:30); interval gets :05 faster by round
1 x 250 free: 100 swim smooth & strong, 50 drill PERFECT, 100 swim free FAST
4 x 100 swim free at pace @ 1:30 (1000 pace in 1st set, 500 pace in 2nd set @ 1:45)
1 x 150 swim free FAST for time
1:00 rest between sets, check HR
Until 6 p.m., finish up with...
1 x 25 kick with boards @ :45 15/10
1 x 25 kick with boards @ :35 build
1* x 25 kick FAST with boards @ :25
every 2 rounds add 1 x 25
:10 extra rest after every 2 rounds...
1 x 50 kick FAST for time on back @ :45
100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!
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