1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill by 25's
1:00 rest
7 x 150 as follows:
50 drill, 25 kick on back (build)- focus on UDK's to 8y, all @ 2:30; except...
#3, 5 & 7 are swim/kick/swim by 50's, desc 1-3 @ 2:15 (kick can be with boards);
Jr. Gold go @ 2:40 & 2:20
Check HR, then finish up with...
18 x 25 in 3 sets of 6 as follows:
1-4, all kick with boards: odds are build @ :40, evens are all FAST @ :20
5-6, easy skulling @ :10 rest- really get a feel for the water on your hands & forearms
1:00 rest after #18, check HR again
2 sets of-
7 x 200's alternating odds & evens (swim & kick)-
odds, swim @ 2:30 free br3 desc 1-4 to something JUICY; go primary stroke @ 3:00 in 2nd round
evens, kick @ 3:30 free with boards, 75/50/75; go primary stroke in 2nd round @ 4:00
1:00 rest between sets, check HR then 100 easy drill
Until 7:30a, finish up with...
3 x 50 swim/kick by 25's desc 1-3 @ :55
1 x 150 swim IM (desc across the set) @ 2:30
3 x 50 swim/kick by 25's @ :45, desc if you can
Check HR between sets, take :30 rest
Warmdown a bit before you get out. Do an excellent job with your exams & schoolwork today, get excited to train outside of doors in just over a week. Have a great day!
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