1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice on the IM, mix it up
1:00 rest
With fins,
6 x 50 @ 1:00- ra fly, la fly- by 25's, focus on the lift & drop motion up front to breathe
8 x 25 @ :35- fly pull with free kick- except #'s 3, 5 & 7 are swim fly build @ :20
Take fins off, check HR
2 x 200 @ :10 rest- choice fly drill/swim fly drill by 25's- 25's swim can be FAD
1:00 rest, check HR
6 sets of:
2 x 50 swim/kick by 25's fly, @ :50 (desc 1-2)
1 x 75 swim 25 fly, 50 back- focus on UDK, tempo on backstroke
No rest between sets, check HR after 6th set- then get right into...
With shnorkels & boards:
3 x 300 @ :20 rest, desc 1-3, go 50 swim free, 25 dolphin kick with boards- maintain good body position throughout.
1:00 rest, check HR
With fins, until 7:30 p.m., finish up with...
4 x 25 @ :40- the usual
1 x 100 kick- straight kick with boards in odd rounds, BROKEN in even rounds (25/50/25 @ :10 rest), also with boards
Odd rounds fly, even rounds choice
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Get excited to race next weekend & have a great day!
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