1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 100 @ :15 rest as follows:
odds- swim (build)/drill by 25's, free on 1st 100, choice on 3rd 100, NO FREE on 5th 100
evens- kick, get time & descend 1-3; go 50 on back (UDK'S!), 50 with boards
Check HR, then...
5 sets of:
3 x out & backs @ :40- different by round, but always FAST
2 x swamp turn 50's @ :50- different by round, but always get into those dolphin kicks to get you going off the turn at 22 yards
1 x 100 IM swim- get time, descend 1-5 throughout the set; smooth & strong on #1, then just keep getting faster, more efficient
:30 rest between sets, check HR
9 rounds of:
3 x 50 some sort of kick, all FAST (@ :10 rest, or 1:00- different from round to round, all FAST)
1 x 150 swim- will be straight in some rounds, BROKEN in others, almost always involving some "changing gears," and probably a little kick.
Warmdown with a 150 drill/skulling by 25's before you get out. Be sure to do some schoolwork today, don't wait until next year to get started on it! Workouts for Saturday and Sunday are at Claude Moore, along with regular drylands on Saturday. Enjoy your time off today, but don't waste it. Have a great day!
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