1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set IM, 2nd set is 4th best stroke- NO FREE):
3 x 100 @ 1:45- 25 fly pull with free kick, 75 drill/kick/drill by 25's
1 x 150 @ 2:30 swim/kick on back by 25's, desc the 50's 1-3 (1st set go IM order by 50's)
No rest between sets, check HR after 2nd set.
At least 3 rounds of:
1 x 50 swim fly/free by 25's @ :55*
1 x 50 swim back/free by 25's @ :55*
1 x 50 swim breast/free by 25's @ :55*
1 x 50 swim/kick by 25's freestyle @ :55*
3 x 75 kick @ 1:30* desc 1-3; 25 kick with boards, 50 kick on back, small FAST UDK's to 8y
*Interval gets :05 FASTER in each round; if everybody makes it through 3 rounds, try a 4th round @ :40 and the 75's @ 1:15
Check HR after last 75 in each round, but no additional rest between sets (except 1:00 rest after 3rd set).
With boards, finish up with...
(At least three sets of, should get four):
4 x 25 kick as follows:
1- kick with boards build to FAST finish @ :40
2- 15y kick with boards FAST, 10y kick easy
3- all kick FAST with boards @ :20! (Hustle here!)
4- 15y kick with boards FAST, 10y easy kick
1 x 50 kick on back FAST for time @ 1:00- focus on UDK's to 8y
2 x 25 swim @ :40- #1 is build to FAST, #2 is 15 FAST/10 easy
1 x 150 swim (same stroke as 2 x 25's above), descend the 3 x 50 to something JUICY!
1:00 rest between sets, check HR
At 7:15a do a 100 easy drill then get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
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