1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
8 x 100 as follows, in sets of 4:
1-2, 50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill @ 1:45
3-4, 50 swim breaststroke, 50 kick on back (4 UDK's!) @ 1:45, desc 1-2
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, then 50 6k switch backstroke drill
8 x 50 swim back/breast by 25's- focus on stroke tempo for backstroke (not "legs"), and big kick to drive the breaststroke (that's what we call "IM style")-
4 @ :55
4 @ :45
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
*2nd round go 75; 3rd round go 100; 4th round back down to 75; last round go 50's (this is just for the backstroke & breaststroke, not the 50 kick free at the end of each round); increase your effort as you go from round to round
1:00 rest, check HR again
Until 7:05 a.m.,
1 x 100 swim choice, except 3rd 25 is kick FAST with boards @ 1:45 (free kick)
1 x 100 swim choice, except middle 50 is kick FAST with boards (primary stroke kick) @ 1:45
1 x 100 swim IM- except last 75 is kick IM order (by 25's) with board @ 1:45; the kick is all FAST
The interval for "every other round gets :05 FASTER .
100 easy drill before you get out. Do an excellent job in school today and get excited for the Swim & Rock meet. Have a great day!
At 7:05 a.m., work on starts until 7:15 a.m.
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