1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of (CM, go one time through):
3 x 50 @ 1:00- swim free/fist free drill by 25's, br 3 for both 25's & count strokes
1 x 200 @ 3:30- 25 swim free br 3, build to FAST turn, then 25 choice drill in primary stroke
3 x 100 50 swim, 50 kick @ 1:40- in primary stroke NO FREE, desc 1-3
1 x 300 swim free br 3/5 by 50's- get time & desc 1-2
1:00 rest between sets, check HR
LONG SWIM- (Ida Lee, skip this & go to 4 x 50)
4 times through:
200- 50 fly kick with boards, 100 swim back/breast by 50's, 50 kick free on back (4 UDK's)
150 swim free br 3/5 by 75's- BIG negative split here!
50 swim/kick by 25's in 4th best stroke
Check HR after 5th time through
4 x 50 drill/swim (odds) or swim(build)/kick (evens) in primary stroke @ 1:00
1:00 rest, check HR then...
2 sets of:
4 x 50 swim at 200 GP @ 1:10
3 x 75 swim free/Primary/free by 25's @ 1:10
4 x 50 swim at 200 GP @ 1:00
3 x 75 drill/swim/drill primary @ 1:20
4 x 50 swim 200 GP @ :50
1 x 150 drill primary/skulling by 25's
4 x 50 swim at 200 GP @ :10 rest
200 easy choice/breast kick on back by 50's
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Please remind your parents about COFFEE tonight while you're at drylands. Have a great day!
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