1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick/skulling- by 25's
1:00 rest
It's okay to be uncomfortable...
4 x 50 @ 1:00 fist free drill br 3/choice drill NO FREE by 25's
1 x 200- swim (build)/drill by 25's, last 50 kick FAST on back @ 3:30
1 x 200- swim (build)/drill as above, last 100 kick FAST IM with boards @ 3:30
1 x 200- 50 choice drill, 150 kick FAST choice on back @ 3:30
:30 rest, check HR, get ready...
3 sets of (all kicking is FAST, be explosive off the wall):
4 x out & back's kick underwater @ :45- on stomach to halfway, forward ss, then on back (underh2o)
4 x out & back's kick w/boards @ :45*- forward ss at halfway (*gets :05 faster by round)
1 x 150 swim free or back neg split & desc 1-3 @ 3:00- 2nd 75 needs to be juicy!
No rest between sets, check HR after each 150
With fins:
12 x 25 @ :40 fly drill- 1&2 are fly pull free kick; #3 is choice fly drill
Take fins off
3 sets of:
2 x 100 swim 25 fly, 75 choice @ 1:25 (1:35)
1 x 125 swim free br 3 or 4/2 @ 1:25 (1:35)
2 x 100 swim 25 fly, 50 free br3 or 4/2, last 25 kick on back @ 1:25 (1:35)
75 swim IM (no free) @ 1:15*
3 x 100 swim free br3 or 4/2 @ 1:15*
:30 rest, check HR
1 x 175 swim free, target your 200 free Goal Time
*interval gets :05 faster by round; JrG- start at 1:20 for the 100's, okay
Check HR after each round, then :30 rest
Until you have to get out, with shnorkels & choice toys:
"Pick an interval"
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the week ahead. Have a great day!
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