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- get time & desc 1-3
:30 rest to check the next set
9 x 100 as follows (IL, go 12 x 100)-
odds- swim free br 3 @ 1:15 (or @ 1:20 or @ 1:25)
evens- 25 swim in primary stroke (BUILD to fast turn), 75 kick IM order by 25's on back @ 1:45 (or @ 1:55 if needed)
1:00 rest, check HR
LONG SWIM- (IL group, skip this and go straight to the 15 x 100's set)
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 @ 1:45
2- BROKEN: 25 swim FAST 25 kick FAST with boards, :10 rest, then 50 kick FAST with boards, all @ 2:15
3- all kick FAST with boards for time @ 1:45
No rest between sets of 3.
100 easy drill before you get out. Do an excellent job with your HW tonight & with drylands. Have a great day!
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