1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :40
2- 3k skull/2 pull breast drill @ :40
3- kick on stomach @ :30- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
6 rounds:
1 x 75- 25 kick FAST for time with boards, 50 kick on back focus on UDK's @ 2:00
1 x 75- 50 kick FAST for time with boards, 25 drill @ 2:00
1 x 75- 25 swim FAST, 50 kick FAST for time with boards @ 2:00
1 x 100 swim free (rounds 1&2) or IM (rounds 3&4) FAST @ 2:00
2 rounds primary stroke, 2 rounds free, 2 rounds choice
With fins until you have to get out, finish up with...
4 x 25 @ :45- the usual
1 x 50 kick FAST (swim in even rounds) @ 1:00
Wardown a bit before you have to get out. Do an excellent job in school today & work hard the rest of the week. Have a great day!
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