1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00- drill/kick on back by 25's (free in the 1st set; primary in the 2nd set; 4th best in 3rd set
3 x 75 @ 1:20- 25 kick on back (build to FAST), 50 swim/drill by 25's- same stroke as 50's above
1 x 125 @ 2:10- 75 swim/drill/swim FAST by 25's (same stroke as 50's & 75's above), last 50 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
With fins:
18 x 25 as follows in sets of 6 as follows:
1-2, breast pull with free kick @ :40
#3- kick FAST on back @ :25- UDK to halfway
4-5, 2 dolphin kicks 1 pull breaststroke drill @ :40
#6- kick FAST on back @ :20 - go halfway UDK
1:00 rest after 1st set (check HR), then 2nd & 3rd sets straight through
1:00 rest after 3rd set, check HR & take fins off.
Until the end of workout:
5 x 50 swim breast/free by 25's @ :55 (3rd set & after are @ :50); except #2&4 are swim/kick breaststroke by 25's
2 x 150 swim 50 breast, swim 50 free, last 50 kick breast/free by 25's with boards @ 2:45, desc 1-2, #2 should be JUICY!
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the Holiday Training. Have a great day!
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