1 x 600- 300 swim free, 300 reverse IM- mix up the IM, your choice
1:00 rest
4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
3 sets of:
1 100 @ 1:40 swim back/4th best stroke by 50's (add 1 x 100 each round)
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :50
No rest between sets, check HR after last 50 in each round.
1:00 rest
4 sets of:
3 x 100 kick-
1&2, kick on back desc @ 1:40
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)- these are FAST!
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)- all @ 2:00
After 4th set, get right into...
12 x 50 kick on back (focus on UDK past flags)- 3 @ :55, 1 @ :45
1:00 rest, check HR
If there is time after 4th set, finish up with...
Partner kick 25's- go 4 @ :45, 4 @ :30- go 1/2 free kick, 1/2 choice kick NO FREE- forward ss @ midpool. Be sure to RACE your partner, these are FAST!
100 easy drill before you get out. Do an excellent job in school today and get excited to train outside next week. Have a great day!
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