1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
LONG SWIM-
4 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 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
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