1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back (UDK past flags!)
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/kick on back (build); NO FREE on last 75
1 x 75 swim/kick/swim by 25's @ 1:10- same stroke as last 75 of 125's
No rest between sets, check HR after 2nd set, then 1:00 rest
15 x 50 swim (br3)/NO FREE by 25's @ :50, except #'s 3, 6, 9, 12 & 15 are swim/kick choice @ :50
:30 rest to check HR, then...
3 x 450 as follows, all @ :20 rest- desc 1-3 to something juicy
150 swim free br 3
150 swim IM (50 of each stroke- IM style)
150 kick on back- focus on UDK past flags
1:00 rest, check HR
For the following 100's, if you need to go the 1st round of 5 @ 1:35/1:45 & 1:15, okay- but after that try to ramp it up to the intervals given.
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Tomorrow morning at Broadlands (5:30 a.m.,)- I can't wait. Have a great day & be sure to thank your parents for getting you to the pool today.
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