1 x 600- 300 swim freestyle, 300 reverse IM drill-drill-kick by 25's
1:00 rest
9 x 50 @ 1:00-
2 drill/swim, 1 all kick;
then 1 drill/swim, 2 kick;
then :30 extra rest...
3 all kick FAST
1:00 rest, check HR
12 x 100 as follows:
odds- swim free br 3 @ 1:10
evens- 25 swim in primary stroke (BUILD to fast turn), 75 kick IM order by 25's on back @ 1:40
1:00 rest, check HR
LONG SWIM-
3 times through:
1 x 50 kick FAST with boards
1 x 150 swim neg split IM- 75 Im (NO FREE) X 2
1 x 100 kick on back- strong neg split, focus on 4 UDK off the wall
1 x 150 drill/swim (build to race pace) in primary stroke NO FREE
1 x 100 swim free br 3- target mile pace
1 x 150 kick with boards- :10 rest between 50's, all are FAST
No rest between rounds
Check HR after 3rd set
With shnorkels & kickboards, finish up with 15 x 100 in sets of 3 as follows:
1- 25 kick FAST, 75 swim freestyle @ 1:40
2- BROKEN: 25 swim FAST 25 kick FAST with boards, :10 rest, then 50 kick FAST with boards, all @ 2:00
3- all kick FAST with boards for time @ 1:40
No rest between sets of 3.
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
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