1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/kick by 25's
1:00 rest
125's are 25 kick w/boards, 75 drill/swim/drill, last 25 kick on back- UDK's to 8y- all @ 2:10
75's are 25 kick w/boards build, 50 swim free/NO FREE by 25's- all @ 2:10
3 x 125 as above/1 x 75 as above
2/2
1/3
:30 rest, check HR, then...
15 x 50 in 3 sets of 5:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- all swim free br 3 @ :40
4-5, all kick @ :50, 1st 50 on back, 2nd 50 with boards
:30 rest after #5, then last 10 straight through.
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 kick- 50 on back, 50 with boards (same stroke, desc 50's 1-2)
200 swim IM (25 fly, 50 back, 25 breast, desc 1-2)
300 swim/kick by 50's, desc the 100's 1-3 (go free, primary, IM by round)
1:00 rest after 3rd time through, check HR
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
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