1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick- drill-drill-skulling by 25's
1:00 rest
6 x 75 @ 1:20- 25 breast kick on back (UDK to 1/2 way), then 50 choice drill
4 x 50 kick (build) on back, drill (different) by 25's @ 1:00
2 sets of:
4 x 100 @ 1:45- 50 kick with boards breast/choice by 25's, 25 kick free on back, 25 swim build to FAST
3 x 200 @ 3:40- all kick, except 3rd 50 is swim dps/race pace in primary stroke
6 x 50 kick FAST with boards (IM order by 25's in 1st set) or on back (free/choice by 25's in 2nd set; all @ :55
No rest between sets
LONG SWIM-
3 times through:
1 x 600- 100 swim free (target mile pace-1000-500 free pace, by rounds), 100 swim IM, 100 swim primary stroke
100 kick primary/free by 50's with boards
Eyeball your time for each 700, desc 1-3
1:00 rest, check HR
7 x 100 swim free (3rd 25 in 4th best stroke, NO FREE) on the fastest interval you can handle
Check HR
Until 7:15 a.m., finish up with 25's partner kick- 4 @ :45, 4 @ :35, 4 @ :25
100 easy drill before you get out. Do some reading today and offer to help around the house. Have a great day!
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