1 x 1000- 400 swim freestyle, 300 reverse IM (each 75 is drill/swim/drill by 25's), 200 choice kick, 100 skulling
1:00 rest
2 sets of:
3 x 50 kick on back @ :50, focus on small, FAST UDK's off wall
:15 extra rest, get ready...
4 x 25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- as above, focus on UDK's
:15 extra rest
25/50/25 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
3 x 50 kick on back @ :50- UDK's
:15 extra rest
2 x 50 kick FAST with boards @ :10 rest (all @ 2:30)- get time for 100, check HR
NOTE: there is no extra rest between 1st & 2nd round; after 2nd set, get right into...
3 x 250 @ :10 rest-
1&2, swim free w/shnorkels (paddles, buoys optional)- desc 1-2
#3, 5 x 50 in primary stroke @ 1:00- odds swim (build to turn)/drill; evens are drill/swim dps
1:00 rest
3 sets of:
2 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/2 x 50 swim at 200 GP @ :10 rest
1 x 50 swim at 200 GP @ :10 rest/1 x 50 drill @ 1:00/3 x 50 swim at 200 GP @ :10 rest
1 x 50 drill @ 1:00/4 x 50 swim at 200 GP @ :10 rest
NOTE: go 2 sets primary stroke (2nd set @ :15 rest) and one set free (:10 rest)- except DIST go 2 free (2nd set @ :15 rest- you pick pace) and one set primary stroke NO FREE @ :10 rest
Finish up with...
8 x 75 @ 1:10 (Jr.G @ 1:15 if needed) swim primary (NO FREE)/4th best (NO FREE)/kick on back (UDK past flags)- "slide" style- primary/4th/kick for 2 x 75; then 4th/kick/primary for 2 x 75, then kick/primary/4th for 2 x 75, then last 2 x 75 back to primary/4th/kick by 25's
4 x starts/breakouts before you go.
Do an excellent job in school today & get excited to tear it up in March. Have a great day!
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