1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
16 x 50 in 2 sets of 8 as follows (one set of 8 free, 2nd set of 8 NO FREE):
1-4, drill @ 1:00
5-8, swim/kick on back by 25's @ :50
:30 rest after #16, check HR then continue right into...
1 x 400 kick IM (4 x 100 IM kick continuously- odd 100's on back, even 100's with board)- descend the 4 x 100 to all out FAST- can go hand touch at the 300 to get accurate time for last 100
1:00 rest, check HR
3 sets of:
5 x 50 @ :50- odd 50's are kick on back (2nd set on back, okay), even 50's are swim/kick NO FREE
1 x 250 swim free br 3 or backstroke- all 3 x 250's are the same stroke; descend 1-3 to something juicy!
:30 rest between sets, check HR
With fins:
16 x 100 in 4 sets of 4 as follows:
1-3, swim/kick on back by 50's, descend 1-3 to all out FAST @ 1:40 (odd sets free, even sets NO FREE)
#4- kick FAST for time @ 1:20- odd rounds free kick on back, even rounds choice kick with boards- you'll have to hustle to make this interval!
No rest between sets of 4
Until you have to get out, finish up with...
1 x 75 @ 1:15- 25 dolphin kick with boards, 50 swim backstroke- focus on UDK, rotate hips evenly
1 x 75 @ 1:15- 50 swim breaststroke (get flat after each stroke, squeeze feet together at the end of each kick), 25 kick free with boards
All the kick is FAST, all the swim is negative split, IM style
Check HR before you warm down.
100 easy drill before you get out. Enjoy your last week of vacation- drink a lot of water, wear your sunscreen & make sure you have any summer reading assignments completed. Please let me know how you did with this workout. I'm looking forward to seeing everybody tomorrow. Have a great day!
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