1 x 600- 300 swim free, 300 reverse IM- each 75 is drill/drill/kick on back by 25'/
1:00 rest
4 sets of:
1 x 150- drill/swim-kick on back-drill/swim by 50's @ 2:45
1 x 100 swim/kick by 50's desc 1-2 (free) and 3-4 (primary NO FREE) @ 1:45
No rest between sets, check HR after each 100.
3 x 100 swim free br 3 desc 1-3 @ 1:30- get time @ #3
3 x 100 swim free br 3 @ fastest interval you can handle
3 x 100 swim free/primary by 50's desc 1-3 @ 1:40
1:00 rest, check HR
5 sets of:
2 x 100 kick @ 1:40 (on back-with boards by 50's) desc 1-2
1 x 100 swim/kick on back by 50's @ 1:25 in primary stroke NO FREE
:15 extra rest
BROKEN 100 kick 25/50/25 @ :10 rest with boards, all @ 2:30
1 x 150 swim free @ 1.5 X your fastest 100 free so far this morning, all @ 2:30
Check HR
1:00 rest after 1st & 3rd sets
150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for your March meet. Please remind your parents about coffee tomorrow night. Have a great day!
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