1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest
2 sets of:
2 x 50 @ 1:00- ra2 la2 free drill in 1st set ;choice drill NO FREE in 2nd set
2 x 125 @ 2:20- 75 drill/drill/swim by 25's (1st set is free; 2nd set is choice NO FREE), then last 50 is kick on back, desc 1-2; descend the 50's kick 1-2
6 x 50 kick descend 1-3/4-6 (1st round, all 6 on back; 2nd set, all 6 with boards) @ 1:00
1:00 rest after 2nd set, check HR
12 x 15 yard sprints @ :35- 4 backstroke (work on tempo for the IM), 4 breaststroke (focus on kick), 4 freestyle (work on finish)
1:00 rest, check HR
LONG SWIM-
3 times through, desc 1-3:
200 swim backstroke/breaststroke by 100's ("IM" style: tempo based stroke for the back, big kick on the breast)
100 swim/kick by 50's in primary stroke (kick is with boards), NO FREE
100 swim/kick by 50's in primary stroke FASTER (kick is 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
Until 7:15 a.m., finish up with...
4 x "out & backs" kick with boards @ :45- free kick "out" to 15 yard marker, forward somersault, then breast kick "back" to the wall
1 x 100 kick on back FAST for time @ 2:15- focus on the underwater dolphin kicks off each wall
No rest between sets, check HR after each 100 kick on back.
100 easy drill before you get out. Do an excellent job in school today, and get excited to race at the JPP Meet this weekend. Have a great day!
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