1 x 600- 300 swim freestyle, 200 reverse IM, 100 choice kick on back
1:00 rest
4 x 100 drill/swim by 25's @ 1:45, odds free, evens primary stroke- NO FREE
8 x 25 @ :35- odds kick, evens swim, build each to FAST
2 x 200 @ :10 rest; drill/skulling by 25's on #1; kick/swim from a dive (build) by 25's on #2
1:00 rest, check HR
LONG SWIM-
4 times through:
200 kick- 100 IM on back, 50 FAST in primary stroke with boards, 50 choice on back
100 IM- 25 fly, 50 back, 25 breast
100 swim free br 3/5 by 50's- 50 cruise, 50 FAST
Check HR after 4th time through.
9 x 100 in sets of 3:
1- 25 swim primary stroke (build), 50 swim free br 3, 25 kick on back from a dive FAST
2- swim/kick by 50's in primary stroke
3- all kick, 50 on back (UDK), 50 with boards
1-3 @ 1:55
4-6 @ 1:45
7-9 @ 1:35
With fins, finish up with...
24 x 25 @ :40 in sets of 4- "the usual"
Work on starts before you go.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Get excited to race this weekend & have a great day!
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