1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 50's
1:00 rest
6 x 150 as follows:
odds- 50 kick free on back, 100 swim/drill by 25's (FAST turns) @ 2:30
evens- 50 kick with boards NO FREE, 100 swim/drill NO FREE (same FAST turns) @ 2:45
1:00 rest, check HR
3 sets of (odd sets with boards, 2nd set on back)
6 x 75 @ 1:40-
1- 25 kick FAST, 50 choice
2- 50 kick FAST, 25 easy choice kick (keep boards for next 75)
3- 75 kick all out FAST for time
4-6, same as 1-3
After 1st set, BROKEN 100 (25/50/25 @ :10 rest, with boards)
After 2nd set, BROKEN 150 (3 x 50 @ :10 rest, on back)
After 3rd set, BROKEN 200 (75/50/75, @ :15 rest)
50 easy drill between sets.
After 3rd set, check HR then...
6 x 50 swim/kick by 25's @ :55
4 x 50 swim/kick by 25's @ :50
2 x 50 swim/kick by 25's @ :45
2 x 50- as above @ :55
4 x 50- as above @ :50
6 x 50- as above @ :45
1:00 rest, check HR
Until 7:30a, finish up with...
75's @ 2:00, "partner style" race- 25 RACE kick against your partner, whomever loses has to do a 50 in their 4th best stroke (winner can skip the last 50); we're do several different versions of this, all @ 2:00
Warmdown before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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