1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
2 x 50 swim free/fist free drill- all br 3, @ 1:00- feel water on forearms & count strokes
4 x 25 breast pull with free kick @ :35
2 x 50 @ 1:00- 2 kicks 1 pull breast drill/swim breast (build)
2 x 100 swim/kick breaststroke (kick with boards) @ 1:45, desc 1-2 to what you can
No rest between sets, check HR after each set.
6 rounds of:
1 x 200 swim free with shnorkel @ 3:10- keep head still & feel hips rotate evenly
1 x 250 swim free br 3 @ 3:20- NO SHNORKEL, but same good head position, work your kick on the last 125
3 x 50 kick @ :55- negative split, with boards; THESE WILL BE DIFFERENT IN EACH ROUND.
Until 7:30, finish up with...
1 x 25 choice drill @ :50
1 x 25 swim FAST from a dive- same stroke as the 25's drill
odd rounds are free, even rounds are primary stroke NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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