1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00 swim free/fist free- br 3 throughout, count strokes
3 x 100 @ 1:50 free/NO FREE by 50's- each 50 is drill/swim dps
4 x 75 @ 1:30- 25 kick with boards FAST, 50 2 kicks 1 pull breast drill
12 x 50 as follows-
3 kick @ 1:00/:55/:50 (each round, by 50)
1- swim back/breast by 25's- IM style, @ :45
1:00 rest after #4, check HR; 5-12 are straight through, then 1:00 rest, check HR again
6 sets of:
3 x out & backs kick with boards @ :40- all FAST, to the cutout (forward ss)
2 x out & backs swim/kick (different stroke by round) to the cutout (backward ss) @ :40
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40 in sets of 3-
1-15/10
2- build to FAST finish
3- all FAST
odd rounds of 3 are fly, even rounds choice
75 easy drill before you get out. Wear your sunscreen today & drink plenty of water- start getting excited for the end-of-season meets. Tomorrow morning at Broadlands (big pool!), 5:45 a.m. Have a great day!
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