1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :40- odds are big dolph kick on stomach; evens are small fast dolph kick on back
4 x 50 @ 1:00- 25 fly pull free kick drill, 25 dolph kick on side
6 x 25 breast pull free kick @ :40- go sit&spin back drill in 2nd set
No rest between sets, check HR after 2nd set & take fins off
15 x 100 as follows:
1- swim 25 fly, 75 free br3 or 4/2 @ 1:20 (or 1:30)- build the fly to FAST
2- swim backstroke strong neg split @ 1:30 (or 1:40)- focus on 4 UDK's
3- swim free, except 3rd 25 is breast w/big kick- @ 1:20 (or 1:30)
4&5, all kick IM (4 on back, #5 with boards FAST for time (@ 1:45)
After #15, check HR, then...
16 x 25 in sets of 4 (as, "the usual")- @ :45, :35, :30 & :20 by 25's
1:00 rest, check HR
TEST SET-
3 x 350 swim IM, desc 1-3 to all out FAST (#3 from a dive)- go 75 of each stroke, then last 50 kick free with boards
Get your time for #3 so you can tell me before you go.
Until you have to get out, finish up with...
2 x 75 kick on back @ 1:20, desc 1-2, 3rd 25 is breast kick on back; focus on 4 UDK's!
3* x 50 kick FAST for time with boards @ 1:00 (*add 1 x 50 up to 6, then back down)
Change stroke for 50's kick on the way back down.
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Please remind your parents about coffee today at Harris Teeter by drylands. Have a great day!
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