1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 200 @ :15 rest as follows-
50 6k-3str free drill, then drill/swim by 25's, NO FREE
Everybody together:
15 x 50@ :55, in sets of 3:
1- drill/swim by 25's
2- swim/kick by 25's
3- all kick easy/FAST by 25's (odd rounds on back, even rounds with boards- focus on UDK's)
Go odd rounds in 4th best stroke nO FREE; even rounds are choice
Last 6 @ :50
Check HR
6 sets of:
2 x 75 kick/swim/kick by 25's @ 1:30, desc 1-2 to FAST, get time for #2
1 x 75 kick FAST- will be different from round to round (BROKEN, straight, etc...)- the goal is to be faster on this 75 than the fast 75 on #2
After 6th round...
3 x 200 kick descend 1-3 @ 4:00
Check HR
Until 7:15 a.m., finish up with...
3 x 100 swim 75 free br 3/5/3, last 25 NO FREE (#2 with shnorkel all free) @ 1:25, desc
2 x 50 kick IM order by 25's with boards (and shnorkels) in odd rounds, on back (NO SHNORKEL) in even rounds, @ 1:00 (:05 faster by round)
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today and get excitred for the meets this month. Have a great day!
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