1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
5 x 50 @ 1:00- 6k switch back drill
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 double arm back drill
3 x 100 @ 1:45- 25 sit & spin drill (15/10), then 50 "up-down-over" drill, last 25 choice drill NO BACK OR FREE
:30 rest, check HR
3 sets of:
2 x 75 @ 1:10- 50 swim back, 25 kick breast with boards desc 1-2 (+ :05 by round)
2 x 50 swim back/breast by 25's @ :55 (gets :05 faster by round)
No rest between sets; check HR after 3rd set
LONG SWIM-
6 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM ( desc 1-3's)
50 kick FAST breast/free by 25's with boards
1:00 rest after 6th time through, check HR
With shnorkels & choice equipment (different toys by round), finish up with 3 rounds of...
1 x 50 free @ :55
2 x 50 free @ :50
3 x 50 free @ :45
4 x 50 free @ :40
:30 rest between rounds to check HR & change eqpuipment; one set can be with paddles, one set can be pull
100 easy drill before you get out. Do an excellent job in school today and be safe if you go out Trick or Treating. Have a great day!
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