1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
3 x 150 @ 3:00- 100 drill/swim by 25's, then 50 kick on back (4 UDK's!), desc 50 kick 1-3 to FAST
9 x 50 as follows in sets of 3's-
1&2, swim/drill, build swim to FAST turn, @ 1:00
#3, swim/kick by 25's FAST @ :50
Go 1st 6 x 50's choice, last 3 x 50's NO FREE
3 x 150 @ 2:40- 100 swim IM, 50 kick choice- get time, desc 1-3
1 x 300 swim free, desc 3 x 100 to what you can, good turns & breakouts throughout
1:00 rest, check HR
2 sets of:
3 x 75 @ 1:30- 25 swim FAST, 50 drill
3 x 75 @ 1:45- 50 swim FAST, 25 drill
3 x 100 @ 2:00- 75 swim FAST, 25 drill
Check HR, then...
200 easy drill/skulling by 25's
1:00 rest between sets
Go 1st set primary stroke, 2nd set choice (different stroke in 2nd round, but all one stroke)
If there is time until the end of workout...
Work on starts
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. Be sure to thank Susan for the workout & have a great day!
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