1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
6 x 25 @ :40- odds breast pull with free kick, evens fly pull free kick
4 x 75 @ 1:20- 25 UDK to halfway, then kick on back with arms toward ceiling, then 50 2 dolph kicks 1 breast pull with flip turn
:30 rest, take fins off, then...
16 x 25 kick as follows (5-8 & 13-16 are with boards):
1-3 @ :35- UDK to halfway, then kick FAST to end; #2 is with arms toward ceiling
#4- kick FAST on back @ :20
1:00 rest, check HR
4 sets of:
2 x 50 swim/kick by 25's in primary stroke @ :55 (even rounds @ :45)
1 x 100 swim/kick by 50's in primary stroke- get time, desc 1-4 @ 1:45
1 x 150 swim free br 3- by 50's, go 200 setup, build kick, swim FAST!
Check HR after each round
With fins, finish up with...
2 sets of:
3 x 75 swim desc 1-3 @ 1:20
3 x 75 swim desc 1-3 @ 1:30
3 x 75 swim desc 1-3 @ 1:40
Every third 75 should be smoking FAST
1 set free
1 set primary stroke or IM
Warmdown a bit before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead in school. Have a great day!
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