1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breast drill
1:00 rest
3 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 134
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
2 sets of:
2 x 75 swim free br 3 @ 1:10 (@ 1:00 or 1:05 in 2nd round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:15
4 x 25- as above
4 x 50 swim at 200 GP @ 1:05
4 x 25- as above
4 x 50 swim at 200 GP @ :55
1:00 rest between sets, check HR
If there is time, finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
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