1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling, by 25's
1:00 rest
9 x 50 in sets of 3:
1&2- choice drill in primary stroke/2k1p breast drill by 25's @ 1:00
#3- sit & spin back drill/kick choice (UDK to 8y) @ :50
3 sets of:
3 x 25-
1- choice drill in primary stroke @ :40
#2- all kick FAST on back @ :20
3- catchup free drill @ :40
1 x 125 @ 2:00- 50 swim with FAST turn, 25 kick free head out BUILD, 50 swim build to FAST turn, then hold that speed until the end
1 set free, 1 set primary stroke & last set is 4th best stroke
1:00 rest after 3rd set, check HR
4 sets of:
2 x 100 kick on back desc 1-2 @ 1:45- focus on UDK's, last 25 swim if you can't make the interval
1 x BROKEN 150 kick with boards (different by round) @ 3:00
1 x 150 @ 2:30 swim- same stroke for all 4 rounds, desc 1-4 to something JUICY!
No extra rest between sets, check HR after each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
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