Friday, August 3, 2018- OW/Zones (written for SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest



4 x 75 @ 1:20- 25 6 kicks & switch backstroke drill, 50 choice drill NO BACKSTROKE
4 x 75 @ 1:20- 25 sit & spin backstroke drill (go 15M drill, then last 10M lay flat & swim with same tempo), then 25 choice drill NO BACKSTROKE, last 25 is breast kick with boards build to FAST
6 x 100 as follows:
odds- primary stroke: 25 kick on back build to FAST, focus on UDK; middle 50 is swim neg split, last 25 is drill- all @ 1:50 (@ 2:00 if needed, but try for 1:50)
evens- swim/kick by 50's, each 50 is primary stroke/free by 25's- get time & desc 1-3
:30 rest, check HR and get ready for the next set- no more than :30 rest, don't let your HR come down


3 sets of:
2 x 50 kick on back desc 1-2 to what you can, focus on UDK, @ 1:00
1 x 50 kick FAST with boards, breast/free by 25's @ :50
1 x 50 swim/kick by 25's in 4th best stroke NO FREE @ 1:00
1 x 50 kick FAST with boards dolphin/free by 25's @ :50
1 x 100 kick FAST for time, go 50 on back (UDK), 50 with boards- choice kick but all one stroke; get time & add fastest 2 x 100's
:30 rest between sets, check HR
After 3rd set, take 1:00 rest, then...
1 x 200 kick FAST for time (100 on back, 100 with boards)- can you be within :05 of fastest 2 x 100 add-up time?
1:00 rest, check HR


LONG SWIM-
4 times through:
100 kick- 50 on back (UDK past flags), 50 with boards- 3rd 25 of this 100 is FAST breaststroke kick
300* swim free (desc 100's 1-3)
100* swim IM
*2nd time through, go 200 swim free (desc 100's 1-2), and 200 swim IM (desc 100's 1-2)
*3rd time through, go 100 swim free (target mile pace), and 300 swim IM (by 100's IM, desc 1-3)
*4th time through, just go 400 IM swim (4 x 100 IM's)- no freestyle swim before the IM; desc the 100's IM 1-3 to what you can, then :10 rest, then last 100 all out FAST for time.
Check HR


Until you have to get out, finish up with...
"Out & backs" to 15M in sets of 4: go 4 @ :50, then 4 @ :35 (swim out, forward ss, then kick back in odd rounds of 4/4; all kick with boards in even rounds of 4/4); take :30 rest after each round of 4/4, change strokes after the kick with boards each time through.


100 easy drill/skulling by 25's before you get out. Do an excellent job away from the pool today- wear your sunscreen & drink plenty of water. Workout again tomorrow, then Sunday will be off. I'll be in touch on Sunday about meeting up with everybody at some point on Monday. Let me know how the LONG SWIM went for everybody. Have a great day!