1 x 600- 300 swim free br 3, 300 reverse IM drill- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
4 x 25 kick on back- UDK to halfway, then choice kick to the end, @ :35
4 x 50 @ 1:00- 25 swim free (build), 25 choice drill NO FREE
6 x 75 @ 1:20- 25 breast pull with dolphin kick (with FLIP TURN), then 25 kick on back FAST, 25 choice drill in primary stroke, NO FREE
4 x 50 kick on back @ :45- UDK to halfway on each 25, then free kick the rest of the way
:30 rest, check HR then take fins off & continue right into...
12 x 25 as follows:
1&2 @ :40- choice drill (same stroke for both 25's)
#3 @ :25- kick FAST to 15yards, your choice, then easy breast kick to the end, but make interval
15 x 50 swim in sets of 5:
1-3, swim/kick by 25's in primary stroke @ :50 (can go on lane @ :55 if needed)
4&5, swim free br 3 @ :40 (can go one lane @ :45 if needed)
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 swim (NO FREE) 2 times
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 150 kick with boards- :10 rest between 50's, all are FAST
No rest between rounds
Check HR after 3rd set
Until 7:15 a.m., finish up with...
25's kick as follows:
2 x 25 per round- all @ 1:00
4 people per lane (or 3 if only 6 or 9 total), one person will sit out each round (read below)
1st 25- three people race, winner gets out (1st round, pick one person to sit out)
2nd 25, remaining 2 people race- winner gets out, the other person has to go a 50 swim FAST from a dive, but skips the next round
50 Fast from a dive is swum after every round of 2 x 25
Repeat until 7:15 a.m.
100 easy drill before you get out, enjoy the snow today, and do some schoolwork. Have a great day!
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