1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :50- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1:00 rest, check HR
With fins:
Talk about butterfly drills- specifically, head position on the breath
12 x 25 various fly drills @ :35
1:00 rest, take fins off @ check HR
8 x 25 swim fly @ :35-
odds- swim build to FAST
evens- 15 yards swim FAST, last 10 yards drill
I liked the way this worked out!
1:00 rest, check HR
4 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
If there is time, 4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR
100 easy drill before you get out today. Remember what we talked about today, and please remind your parents about Coffee on Thursday Night. Have a great day!
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