1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
With fins:
18 x 25@ :40 in sets of 6-
2- fly drill (fly pull with free kick- press shoulders & torso forward & down on the recovery)
2- choice drill NO FREE OR FLY
2- kick on back, focus on UDK to halfway (#5 @ :20, then #6 faster @ :40)
1:00 rest after #18, check HR & take off fins
15 x 50 as follows:
2- swim/kick by 25's @ :50 (NO FREE in even rounds)
1- all kick FAST choice with boards @ :50
Check HR after #15, then finish up with...
3 x 150 swim free br 3 @ :10 rest, desc 1-3 to what you can
1:00 rest, check HR
LONG SWIM-
3 times through:
550 IM- 400 swim IM, then 150 kick IM
550 swim free br 3
Desc the 1100's 1-3 to something JUICY!
1st round, 4 x 100 IM, 150 kick IM by 50's on back
2nd round, 2 x 200 IM (neg split), 150 kick IM with boards (each 50 easy/FAST by 25's)
3rd round, 1 x 400 IM swim (100 of each), 150 IM kick on back- go to a hand touch to check clock before last 550 swim free.
If there is time, finish up with...
75's swim descend 1-3's with fins @ 1:40
100 easy drill before you get out. Be sure to eat well tonight, drink plenty of water & thank your parents for getting you to the pool today. Have a great day!
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