1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skull- by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :40-
2, choice freestyle drill
1- "fish dolphin kick" drill on side- only 2 breaths for the 25
6 x 25 @ :40
2- choice drill in primary stroke, NO FREE @ :40
1- kick on back with FAST UDK to halfway @ :40
Check HR after 1st set, then continue right into 2nd set (no extra rest between sets)
1:00 rest after 2nd set, check HR then take fins off.
Your choice of:
A) 30/20/10 @ 2:00 rest
The swim is straight free or back, 250 smooth & strong then 150 desc by 50's (800 free/800 back- ok)
The pull is with shnorkels; 250 no paddles, then 150 WITH PADDLES- alternate for 20 minutes
The kick is 150 on back, focus on UDK past the flags, then 50 with boards neg split;
OR....
3 sets of 18 x 50 as follows:
6 x 50 swim
6 x 50 pull with shnorkels & choice equipment (paddles for 2 at a time only)
6 x 50 kick on back (middle 2 with boards)
Sr.'s, go 1st round @ :50, 2nd round @ :45, 3rd round of 18 x 50 @ :40
Jr. Gold go @ :55/:50/:45- by rounds of 18
Check HR immediately after finishing, then one minute later ("OML"); then...
The GOOD, the BAD and the UGLY from the meet...
Until 7a or 7:30a, finish up with...
VDK for 2 minutes, :25 mod/:05 FAST, then :20/:10, then :15/:15, :10/:20
1 x 250 swim free br 3/7 by 50's with SWAMP TURNS (focus on using the UDK's to get you going)
4 x 50 kick on back (UDK's to 10 yards, smooth/FAST by wall) @ :55 (@ :50 if not making 10y in 2nd set, @ 1:00 in 2nd set if made 10y)
At 7:30 check HR and go a 100 easy choice drill.
Check your HR before you get out. Do a great job in school today- short week this week, make the most of each day. Regular schedule this week through Wednesday Morning; NO WEDNESDAY PM, then Thursday Morning (then off until Saturday AM!). Don't blow anything off this week- not school, not workout. Have a great day!
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