1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 drill (free/NO FREE by 25's), 50 kick on back- focus on UDK past flags @ 1:45
#3- swim/kick by 50's- kick is with boards- get time, desc 1-3 to what you can; #3 should be juicy
All one stroke for these 9 x 100 (except for 1st 25 of the drill, which is free)- should be primary stroke
1:00 rest after #9, check HR
4 sets of:
1 x 100- 25 swim primary stroke (NO FREE), 75 swim free br 3/5/3 by 25's @ 1:30
1 x 100 swim free br 3 @ 1:15
1 x 100- 75 swim free br 3/5/3 by 25's, last 25 is swim in primary stroke (NO FREE) @ 1:30
1 x 100 in primary stroke, NO FREE- 1st & last 25's are swim, middle 50 is kick on back, UDK past flags- @ 1:40
1 x 150 swim free br 3/5/3 by 50's @ 1:40
1:00 rest after 1st set (:30 rest after 3rd set), check HR
9 x 200 kick as follows:
1- swim IM, except 3rd 50 is kick breaststroke with boards, @ 3:30
2- kick IM on back, except 3rd 50 is swim breaststroke STRONG neg split, also @ 3:30
:30 extra rest
#3- IM kick with boards FAST: #3, 2 x 100 IM kick; #6, straight 200 IM kick; #9, BROKEN (:10 rest @ 50's, all @ 4:00
No rest between sets of 3.
Until you have to get out, finish up with...
"Out & backs" to 15 yards @ :50- go with boards, forward ss at 15 yards; all three together, and the winner gets to sit out the next one. Go 3 free, 3 fly/breast, then 3 choice- repeat until you have to get out.
Warmdown a little before you get out. Start thinking about the upcoming year, your goals in school & in the pool. Thank your parents for getting you to workout today. Have a great day!
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