1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
4 x 50 da back drill @ 1:00
4 x 75- 25 "fish" dolphin kick drill, 25 ra back 25 la back drill @ 1:20
6 x 50 @ 1:00- 25 sit & spin drill, 25 kick on back build to FAST
3 x 100 @ :10 rest, 25 body position kick drill ON BACK, 50 swim backstroke build to FAST turn, then last 25 6ks back drill
1:00 rest, check HR
3 sets of:
3 x 150 as follows:
50 swim back, 100 choice NO BACK @ 2:20
100 swim back neg split, 50 choice back drill @ 2:30
150 swim backstroke for time- different by round (desc 50's, neg split, middle 50 "IM" etc)
With boards, 3 sets of:
4 x 25's kick with boards as "out & backs," partner kick" style @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 100 kick with boards FAST- different by round @ 2:00
1 x 150* swim free- get time, figure pace per 50, gets faster by round
*200, then a 250 by rounds, etc...
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!
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