1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of- 1 set primary stroke, 1 set in 4th best stroke:
4 x 25 drill @ :35
4 x 50 drill/kick by 25's @ 1:00- build kick to FAST
4 x 25 @ :40- odds different drill, evens swim build to FAST
4 x "out & backs" @ :40- swim out, forward ss, then kick on back back to the wall
:30 rest between sets, check HR
With fins (where noted), 3 sets of:
3 x 150 swim descend 1-3 to something juicy @ 2:40 with fins
3 x 75 swim IM (NO FINS) @ 1:40 swim desc 1-3
3 x 50 LUNGBUSTER/swim by 25's- WITH FINS @ 1:20, desc 1-3 to 50 SCY Goal Time
1 set primary stroke, 1 set 4th best stroke, 1 set free
Check HR after each round
Until 7:30 p.m., finish up with...
75's swim free with shnorkel- add 1 piece of equipment in each round (buoys, paddles, bands...)
3 @ 1:15 desc, 1 @ 1:00;
3 @ 1:15 (desc), 1 @ :55;
3 @ 1:15 (desc), 1 swim for time (NO PADDLES here)
1:00 rest between sets, check HR
100 easy before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
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