1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (NO FREE)
1:00 rest
3 sets of (one round free, one round fly, one round choice):
2 x 100 @ 1:45- drill/kick on back by 50's (4 UDK's)
4 x 25 swim @ :35 (same stroke as 100's)- odds are 15 swim FAST, 10 yards drill; evens are swim build
No rest between sets; after 3rd set check HR, then get right into...
1 x 300 as follows:
By 25's: skulling-drill-drill-swim (last 25 swim is FROM A DIVE, FAST)
1:00 rest, check HR again
LONG SWIM- Ida Lee group skip the Long Swim and go straight to the 6 sets of:
3 times through:
100 swim/drill fly by 25's
200 swim back/breast by 100's (IM style)
300 swim- 25 fly, 50 free br 3 (desc these 75's 1-4)
Check HR after 3rd time through
6 sets of:
1 x 75 kick @ 1:25- 25 dolph kick with boards, then 50 kick neg split on back (4 UDK's)
3 x 25 kick FAST with boards @ :40 - these are BROKEN in even rounds, 3 x 25 @ :10 rest
1 x 100 swim free br 3 @ 1:35- BIG neg split here (Lane 1 group can go @ 1:45 if needed)
1 x 50 kick FAST for time- odd rounds with boards, even sets on back
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about Coffee tonight. Have a great day!
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