1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling- by 25's
1:00 rest
With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest
4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest
Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.
6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.
Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!
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