1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
All @ :10 rest
1 x 350- odd 50's are catchup free drill with BIG FAT kick, even 50's are choice in primary stroke, NO FREE
1 x 250- odd 50's are swim choice DPS, even 50's are kick on back neg split
1 x 150- swim/kick by 25's, build the kick to FAST
1:00 rest, check HR
Everybody together:
7 x 100 @ 1:50, 50 2 kicks 1 pull breast drill (head flat, hips up, finish kick), 25 choice breast drill, last 25 is breast kick on back- except #'s 3, 5 & 7 are all kick breast/free by 50's, desc 1-3
Put fins on:
6 x 75 @ 1:20- 50 breaststroke pull with dolphin kick (do flip turns), last 25 is free kick on back with arms towards ceiling, desc 1-2's
1:00 rest, check HR & take fins off.
16 x 50 in sets of 4:
1-3 swim breast @ :55, desc 1-3 to what you can (2nd set @ :50, 3rd set @ :45, last set breast/free by 25's @ :40)
#4- all kick breast with boards, FAST, @ 1:00
1:00 rest after #16, check HR
LONG SWIM-
4 times through:
200 swim back/breast by 100's- good tempo on back, strong kick on breast
150 swim free neg split- strong 2nd 75, br 5
100 kick breast/free with boards- should be a good effort here, at least 85% each round
Descend your effort from 1-2 & 3-4
Check HR after 4th time through
With shnorkel until 7:15 a.m., finish up with...
2 x 75 swim free @ 1:10 desc 1-2 to something juicy (every third round these are @ 1:00)
1 x 50 kick free with boards (and shnorkels!), FAST @ 1:00
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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