1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
8 x 75 @ 1:20 as follows-
odds, 25 kick free head (no skulling with hands), 50 choice drill NO FREE
evens, 50 ra2 la2 free drill, 25 kick free on back with arms pointed towards the ceiling
8 x 25 kick with boards, all @ :35-
odds- build to FAST
evens- all out FAST
Go 4 x 25 free, last 4 x 25 NO FREE
8 x 100-
odds, swim free br 3/5 by 50's @ 1:15 (@ 1:20, okay)
evens- swim/kick with boards in primary stroke NO FREE @ 1:45, desc 1-4 to something juicy!
1:00 rest, check HR
3 sets of
9 x 50 kick on back @ :55*, desc 1-3's free, and 4-6 NO FREE; last 3 are choice
1 x 100 kick FAST for time choice with boards @ 1:45
3 x 50 drill in primary stroke @ 1:00
9 x 50 swim in primary stroke @ 1:00-
odds are FAST, evens are DPS
In 3rd set, the 50's kick are @ :50, and the 3 x 50's drill & 9 x 50 swim are choice (freestyle, okay)
Check HR between sets, then 1:00 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Last week to train inside- make the most of it. Have a great day!
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