Saturday, August 4, 2018- OW/Zones (SCM)

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


All @ :10 rest-
6 x 25 choice drill- odds are free (choice of fist or ra2 la2 drill), evens are NO FREE
3 x 100- 50 kick neg split (focus on UDK past flags), 50 drill 4th best stroke NO FREE
4 x 75- 25 kick on back (UDK past flags), 50 swim primary stroke/4th best stroke NO FREE on this 50, desc 1-4 to what you can
1:00 rest, check HR


2 times through:
6 x 50 kick @ 1:05- alternate 25's with boards & on back (odds) and on back/with boards (evens)- choice kick, but 2nd 25 is always FAST
2 x 75 swim (50)/kick (last 25, on back- focus on UDK) in primary stroke NO FREE, desc 1-2 @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, @ 1:40
8 x 25 kick with boards- odds choice @ :45, evens FAST free @ :25
2 x 75 swim/kick as above- but in 4th best stroke, NO FREE- also @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, faster than 1st 100 IM, also @ 1:40
8 x 75 kick as follows:
odds @ 1:30 (@ 1:35 if necessary)- 25 dolphin kick with boards build to FAST, 50 choice kick on back- neg split, focus on UDK past flags;
evens @ 1:20 (make this interval)- all kick with boards, 50 free, 25 breast kick
2 x 75 swim/kick @ 1:20- as above, choice stroke, can be free
1 x 100 swim IM (last 25 kick free on back)- should be fastest of the 3, also @ 1:40
:30 extra rest, check HR; then, finish each set with...
9 x 100 as follows:
1- swim 50 free br 3 (200 setup style), 25 kick on back build (UDK past flags), last 25 build to FAST @ 1:30
2- swim 50 free br 3 (200 set up), 25 swim primary stroke build to race pace (NO FREE), last 25 swim free br 3 FAST- also @ 1:30
#3- all swim free br 3 @ 1:20
Take :30 rest after 3rd 100, check HR, then finish with last 6 x 100 straight through.
1:00 rest after #9, check HR again; then repeat the entire set- but when you get to the 9 x 100 the second time through, the 3rd 100 (straight swim free br 3) is @ 1:15



Be sure to warmdown at least a 200 (drill/skulling by 25's) before you get out. Everybody is off tomorrow and I'll be in touch on Sunday Afternoon to see when we can swim on Monday. Drink plenty of water today, wear your sunscreen & start getting excited for the upcoming school year. Have a great day!