1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back/drill by 50's
1:00 rest
2 x 200 @ :15 rest-
50 drill, 25 kick on back build (4 UDK's), 50 drill, 25 kick on back FAST (4 UDK's), 50 swim with FAST turn & breakout
Go 1st 200 free, 2nd 200 is your choice, but NO freestyle
Check HR after 2nd 200, then everybody start together as a group with the following:
14 x 50 as follows-
odds drill @ 1:05
evens- swim/kick by 25's,, but the interval gets :05 faster each time through (#2 @ 1:05, #4 @ 1:00, #6 @ :55, #8 @ :50, #10 @ :45, #12 @ :40, #14 @ :35
Start out with primary stroke NO FREE, then if you miss the interval on a 50 swim/kick, switch to freestyle the rest of the way.
1:00 rest after #14, check HR
5 rounds of:
1 x 100 @ 2:00- 25 dolph kick with boards, 75 IM kick on back (back. breast, free by 25's), 4 UDK's
1 x 100 @ 2:00- 75 IM kick on back (fly, back, breast- focus on 4 UDK's off each wall), last 25 kick FAST free with boards
1 x 100 BROKEN kick with boards (odd rounds IM by 25's, even rounds choice), 25/50/25, all @ :10 rest, all @ 2:40
1 x 200 pull free with shnorkel & choice equipment- get time and desc 1-5 to something juicy!
Check HR after each round, everybody starts the next set together
Until you have to get out, finish up with...
On back with fins (odd rounds) or with boards NO FINS (even rounds):
8 x 25 kick, odds @ :40, evens @ :20
2 x 50 swim/kick by 25's desc 1-2 @ :55
1 x 75 kick FAST for time- get time, then easy 25 to the starting end for the next set, all @ 2:00
NO ADDITIONAL REST BETWEEN SETS, check HR when you can
Warmdown a bit before you get out. Do an excellent job in school today, and stay hydrated in this heat. Have a great day!
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