1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice drill NO FREE
4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back- keep knees at surface, drop feet down
6 x 100 @ 1:45- 50 swim/drill by 25's build to FAST turn & breakout, 50 kick ez/FAST w/boards-
go odd 100's free, even 100's NO FREE
:30 rest, check HR, then...
4 sets of:
4 x 50 @ :45*- swim/kick on back by 25's, #2 is NO FREE, #4 is all kick with boards, make interval
2 x 75 swim IM- fly/back/breast by 25's, desc 1-2 @ 1:10*
*Lanes 1&2 can go 50's @ :55 and 75's @ 1:20
No rest between sets, check HR after 4th set, then 1:00 rest before Test Set
TEST SET (last Test Set for SCY, get into it!)-
1 x 2000 swim freestyle for time (Lanes 1 & 2 can go 1650, but make it count)
Check HR after finishing
If there is time, until 10a, finish up with...
75's swim (odds & evens) @ 1:10 (1:20 for Lanes1&2)
odds- fly/choice/choice NO FREE by 25's
evens- back/breast/free by 25's
At 9:55a...
Everybody gets out & does 3 starts & FAST breakouts
Warmdown a bit before you get out, and remember, NO DRYLANDS TODAY. Do an excellent job with your HW this weekend and get excited for tomorrow evening's workout at CM (4:30-6p). Have a great day!
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