1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/kick by 25's
1:00 rest
With fins:
4 x 25 @ :35- 3 kicks 1 pull fly drill
4 x 75 @ 1:20- 25 fly kick on side, 25 ra fly, 25 la fly drill
4 x 50 @ 1:00- 25 fly pull with free kick, 25 kick on back build to FAST
12 x 25 in sets of 4-
1- choice fly drill @ :35
2- swim fly build @ :35
3- swim fly FAST @ :20
4- kick on back @ :20- UDK past the flags.
Check HR, take fins off
9 x 50 as follows:
1-2, swim free/NO FREE by 25's @ :55 desc 1-2
#3- all kick on back, 4 UDK's off each wall
After #9, check HR; then, Claude Moore PM Jr. Gold skip the 18 x 75's and go straight to the Long Swim. Ida Lee Jr. Gold, do the following 18 x 75's and then skip the Long Swim
18 x 75 in sets of 6-
1- 25 swim fly, 50 swim backstroke @ 1:15- focus on UDK throughout
2&3- swim free br 3 @ 1:10, desc 1-2
4&5- swim 25 fly, 50 backstroke @ 1:15, focus on UDK & desc 1-2
#6- all kick on back @ 1:15
1:00 rest after #18, check HR
LONG SWIM-
4 times through:
150 swim IM- 50 of fly, back, breast
150 swim/kick (by 25's) in primary stroke- desc the 3 x 50's 1-3 to something juicy
100 swim freestyle br 3/5 by 50's- swim like the end of the IM
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. DON'T FORGET TO BRING YOUR WAIVER FORM TO DRYLANDS TONIGHT. Have a great day!
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