1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling- by 25's
1:00 rest
9 x 100 @ 1:40 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST turn- focus on UDK's
evens- 25 catchup free build kick, 75 drill/swim/drill by 25's in primary stroke- 2nd turn is FAST
Check HR, then...
20 x 25 @ :35-
1&2 are kick (odd rounds go TOMBSTONE free kick desc 1-2, even rounds choice)
3&4 are swim (primary stroke odd rounds, choice in even rounds) #3 is 15/10, #4 build @ :20
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 in primary with boards, 50 free on back), desc 1-3 to something JUICY!
1:00 rest, check HR
18 x 100 in sets of 6 as follows:
odd 100's- all 25's kick @ :35 (15/10) with boards, except #3 is always ALL FAST @ :20
evens- various, but usuall #2 is kick on back/boards by 50's @ 1:40, #4 all on back @ 1:25, and #6 is some sort of BROKEN kick with boards
Go 6 fly, 6 breast & 6 free
Check HR after each #6 in each round
Until 7:30a, finish up with...
3 x 75 @ 1:15- 25 kick with boards, 50 swim in primary stroke desc 1-3 to something juicy!
1 x 250 @ 4:00- 200 swim free br 3, 50 kick on back- focus on UDK's!
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today and gete xcited to move outside to train (6 weeks!). Have a great day!
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