1 x 600- 300 swim freestyle, 300 reverse IM- drill & kick, mix it up
1:00 rest
4 sets of:
4 x "out & backs" @ :35- all dolphin kick: on belly to 12y, forward ss, then on back to the wall
3 x 50 kick with boards @ 1:00- 25 tombstone kick free, 25 kick breast FAST
No rest between sets, check HR throughout the set; then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
1 time through (all 75's @ 1:15):
4 x 75- 25 dolph kick with boards, 50 swim back/breast by 25's
3 x 150 swim free br 3 @ 2:30- desc 1-3 to something juicy!
4 x 75- 25 free kick with boards, 50 swim breast/free by 25's
2 x 250 swim free br 3 @ 3:20- desc 1-2 to what you can
4 x 75- 25 breast kick with boards, 50 swim free/fly by 25's
1 x 350 swim free br 3 @ 4:10- giddyup to make the interval
4 x 75- 25 free kick with boards, 50 swim fly/back by 25's
2 x 250 swim free br 3 @ 3:00- hustle here!
4 x 75- 25 dolphin kick with boards, 50 swim back/breast
3 x 150 swim free br 3 @ 1:50!&%^- who can make all 3?!?
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
2-turn 50's from midpool @ 1:00 (vertical dolph kick at midpool between 50's, keep shoulders dry)-
drill from midpool to the wall, then 25 kick FAST (on back with arms toward ceiling on odds, dolphin kick lungbuster on stomach on evens), then FAST breakout & stop at midpool.
Warmdown a bit before you get out. Do some schoolwork today, offer to help around the house- and if you're bored after that, read a BOOK. Tomorrow morning here again at 5:30a. Have a great day!
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