1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick/drill/skulling by 25's
1:00 rest
WARMUP for about 20 minutes, "as you feel." Go ahead and mix it up, include plenty of drilling and some kicking- but keep it moving. "As you feel" does NOT mean hang on the wall and yuck it up for 20 minutes, nor does it mean "easy social kick" for 20 minutes. Please be able to tell me (in general) what you did for this warmup.
1:00 rest, check HR
50 x 50 @ :50- you can mix it up in sets of 10, that should help you to keep track of where you are:
Odd sets of 10-
1-6, swim free br 3- odds are neg split, evens are FAST turn
7-10, kick on back- focus on explosive UDK's and descend these 1-4
Even sets of 10-
1-6, swim as follows:
odds are IM order by 50 (#1 is fly, #3 is back, #5 is breast)- build to a FAST turn on each
evens are swim free "200 setup style," but use your legs to build into a FAST finish
No rest between rounds of 10, please- I want you to keep your HR elevated for a straight 40 or so minutes.
Check HR after #50
150 easy drill/skulling by 25's before you get out, then check HR again. Let me know how you feel after you've finished this workout. Enjoy your day off tomorrow and watch your phone for a text message from me on Sunday Afternoon to let you know where we'll be swimming on Monday (8/20). Be sure to thank your parents getting you to a pool each day so you can swim. Have a great day!
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