1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/swim by25's
1:00 rest
4 x 125 @ 2:15- odd 25's are kick (desc these 3 x 25's 1-3), focus on UDK's, even 25's are drill
6 x 100 @ 1:40- 25 kick FAST with boards, 75 swim/drill/swim by 25's IM order by 100's (1 & 4 are fly, 2 & 5 are back, 3 & 6 are breast); build the swim to FAST turns
1 x 450 swim free with shnorkels, desc the 3 x 150's 1-3 to something JUICY! Hand touch at 300...
Check HR...
Everybody together:
6 x 50 kick @ 1:05- odds on back with FAST turns & UDK's, evens with boards all out FAST, get avg time
1:00 rest, check HR
4 x 50 @ 1:05*- swim 103 with FAST turns, #2 is NO FREE, #4 is kick with boards AT OR FASTER than what you avg'd on the 50's kick above
- the 3 x 50 swim get :05 faster by round down as low as you can go. The 50 kick is always @ 1:05. When your 50 kick misses your avg from above, go back and do the 3 x 50's on the previous interval, then try going down to the lower interval one more time.
If there is time...
do the 50's again (starting on 1:05), but #2 is now swim free and the odds are swim NO FREE, FAST turns throughout
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited forour March meets. Have a great day!
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