1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 25 @ 1:20-
odds- 25 catchup free drill, 50 drill NO FREE
evens- 25 ra2 la2 free drill, 50 kick BIG easy/FAST by 25's- focus on UDK's
4 x 125 @ :10 rest- 50 swim free br 3/5 by 25's, then 75 breaststroke (Kaitlyn- backstroke OKAY), go swim build- drill (2k1p)- swim FAST
16 x 25 @ :10 rest
2- swim, go 15/10 on #1 and swim build to FAST @ #2
2- all kick, can be with boards, but one of the 2 x 25 has to be FAST breaststroke, other is FAST choice
1:00 rest, check HR
9 sets of-
1 x 125- always some sort of swim
1 x 100- always kick
1st 3 rounds: 125 swim is free @ 1:40 (@1:35 if possible); kick is straight kick (25 on back choice, 75 IM with boards), also @ 1:40- desc these three 100's 1-3
middle 3 rounds: 125 swim is 25 fly, 50 back, 50 breast @ 1:45; 100 kick is fly/breast by 50's @ 1:35
Last 3 rounds: 125 swim is 50 in primary stroke smooth & strong, 25 free (dps), last 50 swim in primary stroke, target 200 Goal Pace, all @ 1:50; the 100 kick is BROKEN, 25/50/25, all FAST, all @ 2:30
If you have time, finish up with...
24 x 25 with fins- the usual, all @ :40, or :10 rest if no clock.
Warmdown about a 200 before you get out. Thank your parents for getting you to the pool today and try to talk with each other about Friday- hopefully you can all train together. Wear your sunscreen & drink your water if you're going to be outside today. TOMORROW: fly drilling with fins and some juicy kicking. Have a great day!
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