1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
3 x 150 @ 2:50- 50 catchup free drill, 25 breast kick on back, 75 drill/swim/drill backstroke
4 x 50 @ 1:00- each 25 is 1/2 sit & spin back drill, 1/2 swim regular backstroke with the same tempo as the drill
6 x 100 @ 1:50-
odds- swim back/breast by 50's, IM style (tempo on the backstroke, big kick on the breaststroke
evens- all kick breast/free by 50's, desc 1-3 to something juicy!
1:00 rest
With fins:
12 x 50 fly drill as follows:
1-2, 25 fly pull with free kick (get head down before hands come around), 25 "blow it out the back" drill- all @ 1:00
#3- dolphin kick on back- focus on UDK's past the flags- all @ :45, hustle to make this interval!
1:00 rest after #12, then take fins off
18 x 75 as follows:
1-3, swim fly/back/breast by 25's, desc 1-3 @ 1:40; #3 should be FAST
#4- all drill (IM by 25's, as above) @ 1:40
#5&6, BROKEN: 25 swim fly/:10 rest/50 swim fly-back by 25's/:10 rest/50 swim back-breast by 25's/:10 rest/25 swim breaststroke- subtract :30 to get your time (2nd person subtracts :35, etc...) - this is all swim FAST.
1:00 rest between sets, check HR.
100 easy warmdown before you get out. Do an excellent job with your HW tonight & get excited for the March meets. Have a great day!
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