1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
3 x 150 @ :10 rest
25 UDK on side- "fish drill," then 100 drill choice, except last 25 is breast pull with free kick; last 25 is kick on back with arms toward ceiling
Check HR; then everybody together...
6 x 75 @ 1:25, breast pull with 2 dolph kicks & FLIP TURNS, desc 1-3's
Check HR & take fins off
8 x 50 @ 1:00- 25 breast drill (2k1p), 25 breast kick on back build to FAST- feel water on feet, squeeze together to glide
Check HR again
3 sets of:
1 x 150- 50 swim breast (neg split), 50 drill choice (back/breast, all breast, all back), last 50 swim back/breast (by 25's), "IM style" @ 2:40
1 x 150 swim IM (NO FREE) @ 2:20
1 x 200 swim free br3 or 4/2 @ 2:15 (Jr. G @ 2:25- okay)
5 x 50 swim back/breast by 25's @ :50*
*gets :05 faster by round until you miss. Once you miss the interval, add :05 but also add 3 x 50
:30 rest between sets, check HR & get water
Until you have to get out, finish up with...
With shnorkels:
4 x 75 swim free @ 1:10* (*gets :05 faster by round)
1 x 150 swim IM (no shnorkel here)- 25 fly, 50 back, 50 breast, 25 kick free on back, desc 1-3's @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank a veteran for their service to our country today (It's Veterans Day!). Have a great day!
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