1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 25 fist free br 3, then 50 6k/switch backstroke drill
3 x 100- 25 swim free br 3, 25 swim backstroke (build each 25), then 50 2
kicks 1 pull breast drill with great pullouts, all @ 1:45
4 x 125 @ 2:00- 75 swim back/breast/free by 25's, last 50 kick on back easy/FAST by 25's, explosive UDK's off each wall
:30 rest, check HR; then continue right into...
18 x 25's as follows
1- fly pull with free kick drill @ :40
2- swim fly build to FAST @ :30
3- kick FAST on back @ :20- focus on the UDK off the wall!
1:00 rest, check HR again
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; the 3rd 700 should be JUICY
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
100 easy drill before you get out. Do some reading tonight- or some actual homework, and ask parents what you can do around the house. Have a great day!
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