1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, swim, drill by 25's
1:00 rest
4 x 50 catchup freestyle drill- big juicy kick, roll hips evenly, all @ 1:00
4 x 50 2 kicks 1 pull breast drill- squeeze toes together @, the end of each kick, glide FLAT @ 1:00
4 x 75 @ 1:20- 25 breast pull with free kick (quick turnover here), 50 fist free drill br 3
6 x 75 @ 1:15-
odds- 25 breast swim, 50 swim/kick free by 25's
evens- 50 swim breaststroke (with flip turns!), 25 swim free br 5
1:00 rest, check HR
10 x 250 as follows:
odds- always swim (neg split each 50)/kick on back (focus on 4 UDK's) by 50's (odd 50's swim, even 50's kick on back) @ 5:00- you can mix up the strokes on these, but only 1 & 5 can be free!
even 250's:
#2- 5 x 50 kick FAST @ 1:10, go primary stroke/breaststroke by 25's
#4- all dolphin kick @ 1:05, 2nd 25 always FAST
#6- all free @ 1:00, 1st 25 is build, 2nd 25 all FAST
#8- choice, make interval @ :50 (or @ :55 for Lane 1)
#10- your choice, but all the same kick, all FAST, @ :10 rest
Take :30 rest after each even 250, then start the next 250 together.
Until 6:00 p.m., finish up with...
2 x 75 swim free with shnorkels and choice equipment @ 1:10, desc 1-2 to what you can, #2 should be juicy!
2 x 25 kick all out FAST with shnorkels & kickboards @ :45
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about coffee next Tuesday (11/14). Have a great day!
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