1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn
After 3rd set, check HR, then 25 easy skulling back to the other end
15 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)
100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on February 10. Have a great day!
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