1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill-drill-kick by 25's NO FREE (all one stroke)
1 x 200 swim-kick on back by 50's (same stroke as 75 at the end of the 125's above), desc 100's 1-2
No rest between sets, check HR after 3rd set.
8 x 75 as follows:
Odds- swim IM (no free) @ 1:15,
Evens- swim-kick-swim in primary stroke, desc 1-4, NO FREE @ 1:20
8 x 1/2 pool sprints @ :35- go 4 free, 4 NO FREE
1:00 rest, check HR after last half pool sprint
LONG SWIM-
5 times through:
150- swim/drill by 25's, build the swim- except third 50 is all swim at 200 GP or faster
100 kick- 50 on back, 50 with boards- 2nd 50 FASTER than the 1st 50
100 swim IM, always STRONG, except last 25 is kick on back
Odd rounds primary stroke NO FREE
Even rounds free
1:00 rest, check HR
Until 7:15 a.m., finish up with...
4 x 100 swim free at pace @ 1:40 (or @ 1:50 for 1000 pace or 2:00 for 500 pace)
1 x 150 swim free with shnorkels, get time & desc 1-3 to something juicy!
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today, and get excited to race this weekend (or next) & have a great day!
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