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
Until 5:50 p.m. (Lane 1 can start @ 1:55 if needed),
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 gets :05 FASTER after every 2nd set (go two rounds at listed interval, then :05 faster for two rounds, then :05 faster for the next two rounds, etc...)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the Swim & Rock meet. Have a great day!
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