1 x 600- 300/300
1:00 rest
3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9
LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE
150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!
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