1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
2 x 200 @ :10 rest- 100 drill/swim by 25's- 50 kick build & FAST UDK's, last 50 skulling/swim by 25's
Everybody together:
3 x 100 @ 1:50 in primary stroke- 25 drill, 50 swim (smooth dps-strong by 25's), last 25 kick FAST
8 x 50 in primary stroke- odds are swim/kick by 25's, evens are swim at race pace (target 200 GP)- all @ 1:00 (NO FREE)
1:00 rest, check HR
8 sets of:
1 x 100 swim free br 3 @ 1:15 (Lane 1 @ 1:20 if needed)
1 x 50 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP @ :55
1 x 50 drill @ 1:10
After every 3rd, 5th & 8th rounds
1 x 300 swim free with shnorkels, get time & descend 1-3
1:00 rest, check HR
If there is time, until 6 p.m.,
25's Over/unders- split each lane into two groups- all @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the March meets. Have a great day!
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