1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 25 dolph kick on side- cheek on shoulder as you face scoreboard, try to stay at the surface; 50 6k-switch back drill, focus on steady head position & hip rotation
6 x 50 @ 1:00- sit & spin drill to 15M, then swim with same tempo; 2k1p breast drill by 25's
4 x 100 @ 1:45, 25 breast pull free kick drill (build), 25 kick on back free (4 UDK's)
:30 rest, check HR
6 rounds of:
1 x 75 breaststroke (build/drill/FAST by 25's) @ 1:15
1 x 25 free kick on back (4 UDK's) @ :35- FAST breakout
1 x 25 kick breast w/boards, build to FAST @ :35
1 x 25 FAST dolphin kick with boards @ :25
No rest between sets, check HR after 6th time through
:30 rest, then...
9 x 100 kick IM as follows (by 100's)-
1- 50 on back, 50 with boards
2- 50 with boards, 50 on back
3- all kick with boards
Any kick with boards is FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
150 swim free br 3/5/3 by 50's; desc 50's 1-3 to something juicy!
50 swim back (tempo)
50 swim breast (kick)
50 kick free with boards- always FAST
Add 25 to 50 back/breast - up to 100, then back down to 50
1:00 rest, check HR again
Until 7:15, finish up with...
"out & backs" with boards @ :50- IM order by round of 4's; forward ss at mid-pool.
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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