1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's
1:00 rest
12 x 75 in sets of 3:
1-2, 50 catchup free, 25 fly kick on side @ 1:20
#3- all kick, desc the 3 x 25 & get time, @ 1:20
4-5, 2 kicks 1 pull breaststroke, 25 breast kick on back, @ 1:20
#6- kick on back, get time, desc from #3;
7-9, 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill @ 1:15
10-11, 50 swim back, 25 swim breast @ 1:10 (tempo & legs)
#12- kick on back, fastest of the set
Check HR, put fins on
With fins:
16 x 25 as follows:
1-3, breast pull with free kick @ :35- feel water on hands & forearms, keep stroke in front of you
#4- kick FAST on back @ :15, UDK to halfway
1:00 rest, take fins off
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
Until 7:15 a.m., descend the 300's:
2 sets of:
3 x 50 kick with boards @ :50, 2nd 25 is always breaststroke kick; desc 1-3
1 x 100 kick on back @ 1:30
After 2nd time through...
1 x 300 swim free with shnorkel, get time & descend 1-3
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited for long course training, NEXT WEEK. Have a great day!
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