1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 choice drill NO FREE
evens- swim/kick with boards, same stroke as 2nd 50 above
4 sets of:
2 x 50 drill/swim back @ 1:00
2 x 75 @ 1:20- 25 swim backstroke build to FAST turn, then 50 drill/swim by 25's in 4th best stroke
1:00 rest after 4th set, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style)
100 swim/kick by 50's in primary stroke (kick with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick with boards) , NO FREE
200 swim free, BIG negative split- target mile pace for 2nd 100
1:00 rest after 3rd time through, check HR
6 sets of, with partner & kickboards:
4 x kick "out & backs" with boards @ :45- trying to go more than halfway across the pool, eventually trying to get to 15M mark before your partner; backwards ss when you reach your partner, then return to the wall. This is all FAST
1 x 50 kick FAST for time on back @ :45, focus on 4 UDK's off each wall
3rd & 6th sets are NO FREE.
Until 7:15 a.m., finish up with...
With choice toys (but with shnorkel):
4 x 75's pull descend 1-2 @ 1:15
1 x 100 @ 1:15 swim free br 3/5 by 50's- NO TOYS
1:00 rest after every 3rd set.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
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