1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:00
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :50
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:30
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:00
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels (with buoys in even rounds, too) @ 1:05 (3rd set @ 1:00; 5th set @ :55?!?)
2 x 50 kick free with boards & shnorkels @ 1:05 (gets :05 faster by round until you miss, then add :05 per round)- every third round is dolphin kick
No rest between sets
At 7:12 a.m., check HR then go 3 x 50 easy choice @ :55 (NO SHNORKELS)
Do an excellent job in school today & wear your sunscreen if you have to be outside this week. Get excited to race this weekend & have a great day!
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