1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except 2nd 100 is all kick on back (focus on UDK's to 8 yards off the wall)
1:00 rest
With fins:
16 x 50 as follows:
1&2- fly pull with free kick, dolph kick on side (face scoreboard) @ 1:00
#3- kick on back FAST (UDK to 8 yards!) @ :40
#4- 2 dolph kicks 1 pull breast drill @ 1:00- streamlined recovery back to the front, eyes down at end
1:00 rest after #16, check HR- take off fins
1 x 450- each 150 is 50 kick on back (UDK), 50 2 kicks 1 pull breast drill, last 50 is swim fly (build)/breast (from a dive, FAST) by 25's
1:00 rest, check HR again
24 x 100
1&2 swim fly/back by 25's, 2nd 50 faster than 1st @ 1:25 (or 1:35 or 1:45), desc 1-2; focus on UDK
#3- swim breast/free by 50's @ 1:25 (or 1:35, or 1:45)- FAST turns
#4- swim free br 3 @ 1:05 (or @ 1:15, or @ 1:25)
:30 rest after #4, then 1:00 rest after #12 & #20- check HR
1 x 100 easy choice drill
TEST SET:
3 x 350 swim IM- 75 of each stroke, 50 kick free with boards descend 1-3 to something all out JUICY FAST!
Until 10a, finish up with...
75's swim free with shnorkels (paddles & buoys okay on every 3rd round)- go 3 @ 1:10, 1 @ :55 for 4 x 75, then 2 @ 1:10/1 @ 1:10 for 6 x 75, then 1/1 for 6 x 75
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today. Be sure to remind your parents about COFFEE this morning at Harris Teeter whiule you're at drylands. Tomorrow night at Ida Lee, regular time. Have a great day!
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