1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 100 @ 1:45- 50 ra 2 la2 free drill, 50 choice drill in primary stroke NO FREE; except...
#'s 3, 5 & 7 are swim/kick with boards in primary stroke NO FREE, desc 1-3
1:00 rest, check HR & review the next set
6 x 75 @ 1:10- 25 swim free build to FAST, then last 50 swim back/breast by 25's (UDK past the flags!)
3 x 150 backstroke @ 2:45 as follows:
50- 6k/3str back drill, 25 swim back build; then 25 sit & spin back drill, 50 swim back STRONG neg split; adjust the interval if you need more time
9 x 50 @ :50 as follows-
1-3, swim free/primary stroke by 25's, desc 1-3
4-6, all kick with boards- free/primary stroke by 25's- make the interval!
7-9, swim/kick by 25's in 4th best stroke NO FREE
12 x 25 @ :40 "partner kick" with boards- go 2 at a time (race!) with a forward somersault at midpool; go 4 free kick, 4 NO FREE kick
1:00 rest, check HR
LONG SWIM-
4 times through:
200 IM (150 swim, last 50 kick breast/free by 25's with boards);
150 swim in primary stroke- 100 drill/swim (build) by 25's, hand touch @ 100, then 50 swim FAST;
100 kick with boards- 50 free, 50 breast- all FAST
Check HR after 4th time through
Until 7:15, finish up with...
With fins:
2 x 25 @ :40- 3 kicks 1 pull fly drill
1 x 25 swim fly build to FAST @ :20
2 x 25 1/2 ra fly drill, 1/2 la fly drill @ :40
1 x 25 swim fly (faster than 1st 25 swim) @ :20, get time
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim FAST fly @ :20- should be fastest 25 of the set
1 x 25 kick FAST dolph kick on back @ :20
:30 rest between sets, check HR
100 easy drill at 7:15 a.m. before you get out. Do an excellent job at school today, get excited for the Holiday Training. Have a great day!
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