1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100's reverse IM drill, except #2 is kick on back
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 drill (2nd 25 choice breast drill), 50 kick on back, focus on UDK's to 8y
1 x 150 @ 2:45- 1st 25 is kick w/boards build to FAST, middle 100 is swim/drill by 25's- build 25's swim to a FAST, RACE PACE TURN; last 25 is kick with boards all out FAST
No rest between sets, check HR after 3rd set.
By round, go free, primary, 4th best stroke
6 x 100 odds & evens as follows:
Odds- 4 x 25, odds 15/10 @ :35, then evens are swim build to FAST @ :25
Evens @ 2:00- kick, 50 on back 50 with boards, get time & desc 1-3 to something juicy
1:00 rest after #6, check HR
LONG SWIM-
6 times through
100 IM (25 kick with boards, 50 swim, 25 kick with boards; rotate order through the swim)
100 swim free br 3/5 by 50's & neg split REAL BIG
100 swim/kick on back by 50's in primary stroke- desc this 100 1-3 & 4-6
1:00 rest after 6th time through, check HR
If there is time, finish up with...
50's partner kick relays pick a partner, one goes to the bulkhead end- race 50's kick (IM order by 50's)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE OF DOORS NEXT WEEK. Have a great day!
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