1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM drill, except 2nd 100 is reverse IM kick on back (focus on UDK past flags)
1:00 rest
3 sets of (middle set with fins):
4 x 75 @ 1:20- 25 catchup free drill, 50 kick on back neg split- focus on UDK past flags
6 x 25 @ :35- sit & spin back drill- go 15yards of the drill (sitting up, spinning arms), then last 10 yards lay flat & swim regular backstroke, but with same tempo as the drill
2 x 100 swim (backstroke)/kick with boards (breast kick- except dolphin kick in 2nd set) @ 1:40, descend 1-2 to something juicy!
1:00 rest after 1st set (put fins on) and 2nd set (take fins off), check HR
After 3rd set, check HR then get into...
15 x 100 in sets of 3 as follows:
1- swim/kick by 50's- free swim br 3, choice kick on back, but focus on UDK past flags & make the interval- @ 1:45
1 x 100 swim backstroke @ 1:30- 1st 50 is "200 set up" (pretty quick- but smooth- tempo & light on the kick- but good UDK), then 2nd 50 add your legs, really crank up your kick! Focus on keeping your head back throughout.
1 x 100 swim free br 3 @ 1:15- you'll have to hustle to make this interval
1:00 rest after #3, #9, check HR; then check HR again after #15
With fins, finish up with:
24 x 25 @ :40 as follows (we call this "the usual"):
1- 15 yards FAST/10 yards drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25, go odd rounds of 4 x 25 backstroke, even rounds your choice NO BACKSTROKE
100 easy drill before you get out. Thank your father for getting you to the pool this morning let me know how it went for you. I'll plan on coming out tomorrow morning to see you before you leave for the meet. Have a great day!
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