1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- ra fly, la fly, dolph kick on side by 25's- breathe to the front, breathe every stroke
8 x 25 fly pull with free kick @ :35- except #'s 3, 5 & 7 are FAST dolph kick on back @ :20
4 x 100 @ 1:45- 25 3kp fly, 25 swim fly build, 50 swim backstroke neg split- focus on 4 UDK
Check HR & take fins off
Split the lanes & get a partner:
6 x 50 butterfly- one partner does vertical dolphin kick (hands behind head) & watches the clock, while the other partner swims a 50 fly; 1st partner has to get time for each 50- everybody should descend the 50's
1:00 rest, check HR
24 x 100 as follows:
1 x 100 swim- 25 fly, 75 free br 3/5/3 by 25's
1 x 100 swim free br 3 @ 1:15 (or @ 1:25 or @ 1:35)- it should be the fastest interval you can handle
1 x 100 swim/kick choice by 50's- make the interval, @ 1:30 or 1:40
1 x 100 all kick @ 1:40 (odd rounds on back, even rounds with boards- but the 3rd 25 is breast kick on evens)
1:00 rest after each set of 8, check HR
TEST SET-
1 x 400 kick FAST FOR TIME- free, with boards
Be sure to give me your time
Until 10 a.m., finish up with...
75's swim IM @ 1:15 or @ 1:25- go 2 fly/back/breast and 2 back/breast/free, descend 1-2's; fast turns and excellent strokes here!
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Have a great day!
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