1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all free kick; 2nd set is breast kick; descend the effort on these 3 x 50's so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick on back by 25's @ :45
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice/breast kick by 25's)
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's- all fly
1:00 rest, check HR
LONG SWIM (modified for first week back)-
3 x 600 @ :15 rest-
#1- 75 swim, 25 kick on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's on the kick), odd 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
Until 7:15 a.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, get excited to race long course. Have a great day!
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