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
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
50 kick FAST free with boards
Until 7:15-
"out & backs" in 4th best stroke @ :40 (alternate forward & backward ss)
100 easy drill before you get out. Do a great job in school today- and with drylands tonight. Have a great day!
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