Do this workout wherever you can, be sure to thank your parents for getting you to a pool on short notice!
600- 300 swim frestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...
2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...
8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)
If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!
150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!
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